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An eight-week upper and lower body gym routine covering major movement patterns twice each week. It includes four workouts, exercise substitutions, warm-up and rest guidance, beginner adjustments, a shorter session option, gradual progression, recovery rules, and an eight-week review point.
This eight-week split builds steady strength across four weekly workouts while leaving room for recovery.
Follow the workouts in order and keep no more than two lifting days together.
Monday · 45 to 70 min
Tuesday · 45 to 70 min
Wednesday
Rest or choose gentle walking or easy activity.
Thursday · 45 to 70 min
Pull-Up or Pulldown
3 sets of 8 to 10 reps
Friday · 45 to 70 min
Trap-Bar Deadlift or Press
3 sets of 5 to 6, or 8 to 10 reps
Saturday and Sunday
Rest or choose easy walking or mobility work.
Build reps with controlled form before adding the smallest practical amount of weight.
Weeks 1-2 · About 50 min
Beginners use two work sets per exercise, keep three good reps available, and skip the final accessory.
Weeks 3-7 · Four lifting days
Use double progression, adding reps within each range before increasing weight.
Easier Week · When several signs appear
Keep the exercises and comfortable loads, complete about half the usual work sets, then resume gradually.
Week 8 · End of cycle
Review the routine unless pain or a poor schedule fit requires an earlier check.
The listed sets are work sets, so complete warm-up and practice sets separately.
Spend 5 to 10 minutes walking, cycling, or rowing, then rehearse the day with controlled squats, hinges, or band pull-aparts.
Before the first exercise, do 8 to 10 reps with an empty bar, 5 reps near half weight, and 2 to 3 reps near working weight.
Finish with 2 to 3 sound reps in reserve and stop when range shortens or position changes.
Rest 2 to 3 minutes after the main lift, 90 to 120 seconds after secondary lifts, and 60 to 90 seconds after isolation work.
When alternatives are listed, choose one movement and stay with it for several weeks.
For a 45-minute workout, complete the first four exercises and add one more only if time remains.
More weight is only one form of progress.
Keep the same load until every work set reaches the top of its range with controlled form and 2 to 3 good reps available.
Increase upper-body lifts by 2.5 to 5 lb, lower-body lifts by 5 to 10 lb, or move to the next machine pin.
A cleaner rep, fuller range, or equal work with less strain counts, and extra reps from a shorter range do not.
After a missed day, do that workout next; after a missed week, repeat the prior loads or go slightly lighter.
Consider an easier week when performance drops for two weeks and heavy-feeling loads, lasting soreness, poor sleep, or joint discomfort appear together.
Use these substitutions when the main option does not suit your setup, then keep the choice consistent.
Upper A
Lower A
Upper B
Lower B
Review the plan before eight weeks if an exercise causes pain or the schedule clearly does not fit.
Speak with a qualified health professional before starting if you have a chronic condition, injury, or unexplained symptoms.
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