The 8-Week Bodyweight Upper/Lower
Four focused days a week — lower, upper, lower, upper — with zero equipment and a built-in Wednesday rest.
Check in the app
General fitness
- General fitness
- Beginner
- Bodyweight
- Unisex
- 4d/wk
- ~40m
Perfect when you want more weekly volume than a 3-day plan, this eight-week upper/lower split trains Monday and Tuesday, rests Wednesday, then finishes the week Thursday and Friday. Lower days target squats, lunges, and glutes; upper days combine push variations with Superman, bird dog, and core work — all with bodyweight only.
Instant access in the Kensho app — train anywhere.
