4-Day Upper/Lower Split — Female · 29 yrs · 69 kg · 5'2" · Dumbbells + Resistance Bands SPLIT: Upper A (Mon) · Lower A (Wed) · Upper B (Fri) · Lower B (Sun) DURATION: 45–55 min/day · 3 sets × 10–15 reps · 60–90 sec rest TEMPO: 3s down · 1s pause · 1s up DAY 1 — UPPER A (Push Focus) Warm-up: Arm circles, band pull-aparts ×15, shoulder rolls, cat-cow ×10 1. Dumbbell Chest Press — 8–10 kg · 3×10–12 · Chest/Triceps 2. Dumbbell Shoulder Press — 5–7 kg · 3×10–12 · Shoulders 3. Dumbbell Lateral Raise — 3–5 kg · 3×12–15 · Side Delts 4. Resistance Band Chest Fly — Medium band · 3×12–15 5. Tricep Dumbbell Kickback — 4–6 kg · 3×12 6. Band Pull-Apart — Light band · 3×15–20 Core Finisher: Crunch 20 reps · Dead Bug 10 each side · Toe Reach 15 reps DAY 2 — LOWER A (Quad + Glute Focus) 1. Goblet Squat — 12–16 kg · 3×10–12 2. Romanian Deadlift — 10–14 kg · 3×10–12 3. Reverse Lunge — 8–12 kg · 3×10/leg 4. Band Hip Thrust — Heavy band · 3×15 5. Sumo Squat — 14–18 kg · 3×12 6. Calf Raise — 10–14 kg · 3×20 Core Finisher: Reverse Crunch · Flutter Kicks · Leg Raise Hold DAY 3 — UPPER B (Pull Focus) 1. Bent-Over Row — 10–14 kg · 3×10–12 2. Single-Arm Row — 10–14 kg · 3×10/side 3. Bicep Curl — 6–8 kg · 3×12 4. Band Face Pull — Light/Medium band · 3×15 5. Hammer Curl — 7–9 kg · 3×12 6. Overhead Tricep Extension — 8–10 kg · 3×12 Core Finisher: Side Plank · Bicycle Crunch · Russian Twist DAY 4 — LOWER B (Posterior Chain) 1. Dumbbell Deadlift — 12–16 kg · 3×10 2. Bulgarian Split Squat — 6–10 kg · 3×8/leg 3. Stiff-Leg Deadlift — 10–12 kg · 3×12 4. Band Lateral Walk — Medium band · 3×15/side 5. Glute Bridge + Band — 3×15 6. Dumbbell Step-Up — 8–10 kg · 3×10/leg Core Finisher: Plank 30s · Mountain Climber · Hollow Body Hold PROGRESSION: Wk 1–2: 3×10 · Wk 3–4: 3×12 · Wk 5–6: 3×15 · Wk 7+: 3×12 slower tempo PROTEIN TARGET: 110–138g/day INCLUDES: SVG stick-figure illustrations · Mistake warning boxes · Video tutorial links · Rest day plan · 5 overload tips