7-Day Gym Plan: Upper / Lower Strength (Fillable PDF)

Four sessions a week – two upper, two lower – built around the big lifts, plus two active-recovery days. Ideal if you have about an hour, four times a week.

• 7-day plan: Upper A · Lower A · recovery · Upper B · Lower B · recovery · rest
• 4 strength workouts + an active-recovery routine
• My 8-week schedule: the suggested workout is pre-filled for each day – change it, add the time and tick it off
• 8-week log for every workout: write your best set each week and watch the numbers go up
• Week at a glance, progress check (start · week 4 · week 8) and notes

No printer needed: open the PDF in a free app that supports forms – Adobe Acrobat Reader, Apple Files/Books on iPhone and iPad, or a desktop browser – and tap any box to type or tick. Your entries are saved in the file. You can also print it.

Format: fillable PDF, A4. Instant download after purchase – nothing is shipped.

General information and motivation only – not medical or personal training advice. Check with a doctor or qualified coach before starting a new training plan, and stop any exercise that hurts.