Sample Program

Upper / Lower — 4 Week Block — four sessions a week. This is what a Take Point Fitness block looks like. Browse without an account.

Introduce. Establish working loads. Leave 2–3 reps in reserve on every set.

Session 1

Upper — Push emphasis

  • Bench Press (Flat)Barbell
    4 × 5–775–80% 1RMrest 3:00
  • Dumbbell Bench Press (Incline - 30-45°)Dumbbell
    3 × 8–1065–70% 1RMrest 2:00
  • Pull UpsBodyweight
    3 × 6–10Bodyweightrest 2:30
  • Cable CrossoverCable
    3 × 12–15RPE 8rest 1:15

Session 2

Lower — Squat emphasis

  • Barbell Back SquatBarbell
    4 × 5–775–80% 1RMrest 3:30
  • Leg PressMachine
    3 × 8–1265–70% 1RMrest 2:30
  • Leg Curl (Seated/Lying)Machine
    3 × 10–12RPE 8rest 1:30
  • Calf Raise (Standing)Machine
    4 × 12–15RPE 9rest 1:00

Session 3

Upper — Pull emphasis

  • Pull UpsBodyweight
    4 × 6–8Bodyweightrest 3:00
  • Chin UpsBodyweight
    3 × 6–10Bodyweightrest 2:30
  • Bench Press (Incline - 30-45°)Barbell
    3 × 6–870–75% 1RMrest 2:30
  • Dips (Chest-leaning)Bodyweight
    3 × 8–12Bodyweightrest 2:00

Session 4

Lower — Hinge emphasis

  • Romanian Deadlift (RDL)Barbell
    4 × 6–870–75% 1RMrest 3:00
  • Bulgarian Split SquatDumbbell
    3 × 8–10RPE 8rest 2:00
  • Hip ThrustBarbell
    3 × 8–1265–70% 1RMrest 2:00
  • Leg ExtensionMachine
    3 × 12–15RPE 8rest 1:15

Before you train

This is a general example, not personalised medical or training advice. Loads shown as a percentage assume an established one-rep max. Consult a doctor before starting a new training programme, especially if you have an existing injury or health condition, and stop if you feel pain.

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