Train each muscle twice a week, for example with a four-day upper/lower split, and do about 10–20 hard sets per muscle each week, ending sets one to three reps short of failure. Add reps or weight over time, eat a small calorie surplus with about 1.6 g of protein per kg of body weight, and sleep seven to nine hours.
Building muscle comes down to a few things done consistently: enough hard sets for each muscle, steady progression in weight or reps, enough protein and calories, and enough sleep. This muscle-building gym plan puts those principles into a four-day upper/lower split that trains every muscle twice a week. It suits anyone with a few months of lifting experience who wants to get bigger and stronger.
Table of Contents
What actually builds muscle
- Volume: roughly 10 to 20 hard sets per muscle group per week is a good target for most people. Start near the lower end and add sets if you recover well.
- Effort: sets should end close to failure, about one to three reps short. Muscle grows across a wide range of reps, from around 5 to 30, as long as the sets are hard.
- Progressive overload: over time, do more reps or lift more weight with the same form.
- Frequency: training each muscle twice a week makes it easier to fit in enough quality sets.
- Recovery: protein, calories and sleep turn training into new muscle.
The weekly split
| Mon | Tue | Wed | Thu | Fri | Sat | Sun |
|---|---|---|---|---|---|---|
| Upper A | Lower A | Rest | Upper B | Lower B | Rest or cardio | Rest |
Rest two to three minutes between sets of the first two exercises each day and 60 to 120 seconds on the rest.
Upper A (strength focus)
| Exercise | Sets × reps |
|---|---|
| Barbell bench press | 4 × 5–8 |
| Barbell or chest-supported row | 4 × 6–10 |
| Seated dumbbell shoulder press | 3 × 8–12 |
| Lat pulldown | 3 × 8–12 |
| EZ-bar curl | 3 × 8–12 |
| Overhead triceps extension | 3 × 10–15 |
Lower A (strength focus)
| Exercise | Sets × reps |
|---|---|
| Back squat | 4 × 5–8 |
| Romanian deadlift | 3 × 6–10 |
| Leg press | 3 × 10–12 |
| Seated or lying leg curl | 3 × 10–12 |
| Standing calf raise | 4 × 8–12 |
| Hanging leg raise | 3 × 8–15 |
Upper B (hypertrophy focus)
| Exercise | Sets × reps |
|---|---|
| Incline dumbbell press | 4 × 8–12 |
| Pull-up (weighted when you can do 12) | 4 × 6–12 |
| Seated cable row | 3 × 10–12 |
| Cable or machine chest fly | 3 × 12–15 |
| Dumbbell lateral raise | 4 × 12–20 |
| Incline dumbbell curl + triceps pushdown superset | 3 × 10–15 each |
Lower B (hypertrophy focus)
| Exercise | Sets × reps |
|---|---|
| Deadlift or trap-bar deadlift | 3 × 4–6 |
| Bulgarian split squat | 3 × 8–12 per leg |
| Hip thrust | 3 × 8–12 |
| Leg extension | 3 × 12–15 |
| Leg curl | 2 × 12–15 |
| Seated calf raise | 3 × 12–20 |
Weekly sets per muscle
The split lands each major muscle in the 10 to 20 set range, counting compound lifts toward every muscle they train heavily:
- Chest: about 11 sets (bench, incline press, fly)
- Back: about 14 sets (rows, pulldown, pull-ups)
- Quads: about 13 sets (squat, leg press, split squat, leg extension)
- Hamstrings and glutes: about 14 sets (RDL, deadlift, curls, hip thrust)
- Shoulders, arms and calves: 6 to 10 direct sets each, plus work from presses and pulls
How to progress
Use double progression. Keep a weight until you reach the top of the rep range on every set, then add the smallest increment and work back up. Aim to beat your logbook by a rep or a little weight each week on most exercises. Every six to eight weeks, or whenever performance drops across the board, take a lighter week with half the sets.
Eating to build muscle
- Eat a small surplus. Around 200 to 400 kcal above maintenance is enough. Aim to gain about 0.25 to 0.5 percent of body weight per week; faster gains are mostly fat.
- Hit your protein. About 1.6 g per kg of body weight per day (about 0.7 g per lb) is a well-supported target, split over three to five meals.
- Fuel your training. Carbohydrates before and after lifting help performance; see our guide to pre- and post-workout nutrition.
- Use supplements only to fill gaps. Protein powder is a convenient way to reach your target, and creatine monohydrate is one of the best-researched supplements for strength and size.
Plant-based? Our guide to plant-based protein sources shows how to hit the same targets.
Sleep and recovery
Seven to nine hours of sleep supports recovery, hormones and training quality. See how fitness and sleep affect each other. Light cardio on rest days, such as walking or easy cycling, helps general fitness without hurting muscle gain.
Building a home gym for this plan
Every exercise can be done with a power rack, barbell, plates, an adjustable bench, dumbbells and a pull-up bar. A cable attachment covers rows, pulldowns and pushdowns. Start with our guides to the best power racks, power racks with cable crossover, leg curl and extension machines and lifting belts.
Not ready for four days?
If you are new to lifting, start with our beginner gym plan. If you can only train three days a week, the full-body routine builds muscle well too. For a structured program that builds up to this split, follow the 12-week gym plan.
Frequently asked questions
How many sets per week build muscle?
About 10 to 20 hard sets per muscle group per week works well for most people. Start near the lower end and add sets if you recover well and progress stalls.
What rep range is best for muscle growth?
Muscle grows across a wide rep range, roughly 5 to 30 reps, as long as sets are taken close to failure. Most plans use 5–8 reps on heavy compound lifts and 8–15 on accessories.
How much protein do I need to build muscle?
Around 1.6 g per kg of body weight per day (about 0.7 g per pound) is a well-supported target, spread over three to five meals.
TrainCoreFit is dedicated to helping people build stronger bodies and healthier lifestyles through simple, practical fitness guidance. We share workouts, nutrition tips, and wellness advice designed for both beginners and experienced fitness enthusiasts. Our goal is to inspire consistency, confidence, and real progress in every fitness journey.
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