Home Upper / Lower
Home Upper / Lower is a 4-day home & bodyweight training approach focused on strength and muscle. Use it as a starting point for organizing and tracking consistent training.
What is the Home Upper / Lower?
Home Upper / Lower is a 4-day home & bodyweight training approach focused on strength and muscle. Use it as a starting point for organizing and tracking consistent training. This page gives you a practical overview of the weekly structure, intended training focus and progression approach so you can decide whether it fits your schedule and goals.
Gym Log advantage: once you've chosen the plan, you can import this workout structure into your calendar and track your sessions, sets and notes in one place.
Program-specific training plan
- Dumbbell Bench Press
- One-Arm Dumbbell Row
- Dumbbell Shoulder Press
- Band Pulldown
- Lateral Raise
- Curl
Use the equipment available and keep pressing and pulling balanced.
- Goblet Squat
- Dumbbell RDL
- Bulgarian Split Squat
- Hip Thrust
- Calf Raise
- Plank
Use controlled unilateral work when load is limited.
- Incline Dumbbell Press
- Chest-Supported Row
- Dumbbell Floor Press
- Band Row
- Rear Delt Fly
- Triceps Extension
Progress reps or load while maintaining stable positions.
- Dumbbell Front Squat
- Single-Leg RDL
- Reverse Lunge
- Dumbbell Hip Thrust
- Calf Raise
- Dead Bug
Build gradually and keep the final sets technically clean.
How to use it
- Full-body or split training
- Strength or conditioning work
- Progress gradually
- Adjust around recovery
Who it is for
People seeking a structured home & bodyweight routine with a clear weekly schedule.
Goal
Strength and muscle
Progression
Progress reps first and add resistance when practical. When equipment is limited, harder unilateral variations can provide progression.
Accuracy note
Gym Log original home upper/lower template; it is not a canonical published routine.
Regardless of template, log every working set and prioritize repeatable technique, appropriate recovery and sustainable progression.
Ready to track it?
Choose a start date and import this plan into your Gym Log calendar.
Common questions about Home Upper / Lower
How many days per week is the Home Upper / Lower?
This Gym Log listing is organized as a 4-day-per-week program.
Who is the Home Upper / Lower for?
People seeking a structured home & bodyweight routine with a clear weekly schedule.
Can I track the Home Upper / Lower in Gym Log?
Yes. Use the import button on this page to add the available workout structure to your Gym Log calendar, then log your actual sets, reps, weight and notes as you train.