How long does each session of this 4-day plan take?

About 40–50 minutes including warm-up at a normal pace. Pick a 30-minute version in the generator if you are short on time; it drops the optional accessory work first.

Is 4 days a week enough to get fit?

Yes. 4 sessions a week is the sweet spot for consistency: enough stimulus to improve, easy enough to keep up for months.

What if I don't have gym equipment for one exercise?

Every exercise lists alternatives that use the same movement pattern. Swap one-for-one, keep the sets and reps.

How do I progress week to week?

Use double progression: when you hit the top of the rep range on every set, add weight (or reps, or a harder variation for bodyweight moves) and start again at the bottom of the range.

Can I get this plan as a PDF?

Yes. Use the Download PDF button: it prints the full week with sets, reps and rest, or open the plan in the Fitbe app to track every set.

4-Day Gym Workout Plan for General Fitness — Free Weekly Plan + PDF

Split

Upper / Lower

Sessions / week

Avg. session

29 min

Schedule

Mon · Tue · Thu · Fri

Warm-up (every session, ~6 min)

3–5 min easy cardio: brisk walk, bike, jump rope or marching in place.
Dynamic mobility: 10 leg swings each way, 10 hip circles, 10 arm circles, 8 cat-cows.
Ramp-up sets on the first exercise: 1–2 light sets of 8 before your working sets.

Day 1

Upper A

Chest + back, strength bias

6 exercises · ~29 min

1. Incline Dumbbell Press main

Chest, Front Delts · Dumbbell

Sets
2

Reps
8–10

Rest
90s

Effort
RPE 7

swap: Machine Chest Press, Dumbbell Bench Press, Dumbbell Floor Press
2. Machine Row main

Upper Back, Lats · Machine

Sets
2

Reps
8–10

Rest
90s

Effort
RPE 7

swap: Seated Cable Row, Chest-Supported Row, Dumbbell Row
3. Landmine Press secondary

Front Delts, Chest · Barbell

Sets
2

Reps
8–12 / side

Rest
75s

Effort
RPE 7

swap: Dumbbell Shoulder Press, Kettlebell Press, Incline Dumbbell Press
4. Straight-Arm Pulldown secondary

Lats · Cable

Sets
2

Reps
8–12

Rest
75s

Effort
RPE 7

swap: Cable Pullover, Lat Pulldown, Band Lat Pulldown
5. Barbell Curl accessory

Biceps · Barbell

Sets
2

Reps
12–15

Rest
60s

Effort
RPE 7

swap: Dumbbell Curl, Cable Curl, Band Curl
6. Rope Pushdown accessory

Triceps · Cable

Sets
2

Reps
12–15

Rest
60s

Effort
RPE 7

swap: Triceps Pushdown, Band Triceps Extension, Overhead Triceps Extension

Day 2

Lower A

Squat focus

6 exercises · ~28 min

1. Smith Machine Squat main

Quads, Glutes · Machine

Sets
2

Reps
8–10

Rest
90s

Effort
RPE 7

swap: Leg Press, Goblet Squat, Banded Squat
2. Trap Bar Deadlift secondary

Glutes, Quads, Hamstrings · Barbell

Sets
2

Reps
8–12

Rest
75s

Effort
RPE 7

swap: Kettlebell Deadlift, Goblet Squat, Banded Good Morning
3. Dumbbell Reverse Lunge secondary

Quads, Glutes · Dumbbell

Sets
2

Reps
8–12 / side

Rest
75s

Effort
RPE 7

swap: Reverse Lunge, Split Squat, Step-Up
4. Dumbbell Hip Thrust accessory

Glutes · Dumbbell

Sets
2

Reps
12–15

Rest
60s

Effort
RPE 7

swap: Hip Thrust, Glute Bridge, Banded Glute Bridge
5. Dumbbell Calf Raise accessory

Calves · Dumbbell

Sets
2

Reps
12–15

Rest
60s

Effort
RPE 7

swap: Standing Calf Raise, Seated Calf Raise, Leg Press
6. Pallof Press core

Obliques, Core · Cable

Sets
2

Reps
12–15 / side

Rest
45s

Effort
controlled

swap: Side Plank, Suitcase Carry, Russian Twist

Day 3

Upper B

Shoulders + back, volume bias

6 exercises · ~29 min

1. Assisted Pull-Up main

Lats, Upper Back · Pull-Up Bar

Sets
2

Reps
8–10

Rest
90s

Effort
RPE 7

swap: Negative Pull-Up, Lat Pulldown, Band Lat Pulldown
2. Seated Dumbbell Press main

Front Delts, Side Delts · Dumbbell

Sets
2

Reps
8–10

Rest
90s

Effort
RPE 7

swap: Dumbbell Shoulder Press, Machine Shoulder Press, Band Shoulder Press
3. Dumbbell Floor Press secondary

Chest, Triceps · Dumbbell

Sets
2

Reps
8–12

Rest
75s

Effort
RPE 7

swap: Dumbbell Bench Press, Push-Up, Kettlebell Floor Press
4. Reverse Pec Deck secondary

Rear Delts, Upper Back · Machine

Sets
2

Reps
8–12

Rest
75s

Effort
RPE 7

swap: Rear Delt Fly, Face Pull, Band Pull-Apart
5. Barbell Shrug accessory

Traps · Barbell

Sets
2

Reps
12–15

Rest
60s

Effort
RPE 7

swap: Dumbbell Shrug, Face Pull, Band Upright Row
6. Overhead Triceps Extension accessory

Triceps · Dumbbell

Sets
2

Reps
12–15

Rest
60s

Effort
RPE 7

swap: Rope Pushdown, Band Triceps Extension, Bench Dip

Day 4

Lower B

Hinge focus

6 exercises · ~28 min

1. Dumbbell Deadlift main

Hamstrings, Glutes · Dumbbell

Sets
2

Reps
8–10

Rest
90s

Effort
RPE 7

swap: Dumbbell Romanian Deadlift, Kettlebell Deadlift, Trap Bar Deadlift
2. Dumbbell Squat secondary

Quads, Glutes · Dumbbell

Sets
2

Reps
8–12

Rest
75s

Effort
RPE 7

swap: Goblet Squat, Bodyweight Squat, Kettlebell Squat
3. Hip Abduction Machine secondary

Glutes · Machine

Sets
2

Reps
8–12

Rest
75s

Effort
RPE 7

swap: Banded Lateral Walk, Clamshell, Cable Glute Kickback
4. Seated Leg Curl accessory

Hamstrings · Machine

Sets
2

Reps
12–15

Rest
60s

Effort
RPE 7

swap: Lying Leg Curl, Banded Hamstring Curl, Sliding Leg Curl
5. Seated Calf Raise accessory

Calves · Machine

Sets
2

Reps
12–15

Rest
60s

Effort
RPE 7

swap: Standing Calf Raise, Dumbbell Calf Raise, Leg Press
6. Cable Crunch core

Core · Cable

Sets
2

Reps
12–15

Rest
45s

Effort
controlled

swap: Crunch, Reverse Crunch, Pallof Press

How to progress

First 2 weeks: focus on form with light weights, stop each set 3 reps before failure.
Double progression: hit the top of the rep range on every set, then add weight (2.5–5 %) and start from the bottom of the range.
Bodyweight moves: add reps, then slow the tempo (3 sec down), then move to a harder variation.
Deload every 6–8 weeks: same exercises, half the sets.

Notes for this plan

Sessions can move between days; keep at least one rest day between hard sessions for the same muscles.