Upper / Lower

An Upper/Lower split for four training days a week. Each muscle gets trained twice per week — once with bench and squat focus, once with incline and hinge/glute focus. Available in two equipment variants: Studio (barbell, cables, machines) or Dumbbells (home training with bench and pull-up bar). Recommended timeframe 8–14 months, then graduate to 'Upper/Lower/Push/Pull/Legs 5-Day' with five available training days or 'Reddit PPL 6-Day' for pure hypertrophy volume.

Who is this plan for?

• Trainees with 6+ months of consistent training experience and four available training days per week
• Equipment setup per variant: gym with barbell + cables + machines, or dumbbells + bench + pull-up bar
• Squat, deadlift, bench press, and overhead press should be reasonably technically sound
• Goal: targeted muscle building with twice-per-week frequency per muscle

How it works

• Four-day split: Upper 1 (bench focus), Lower 1 (squat focus), Upper 2 (incline + pull-up focus), Lower 2 (hinge + glute focus). Each muscle gets hit twice per week from different angles.
• Order on the upper days: Press horizontal → pull horizontal → press vertical → pull vertical. The pull between the two pressing movements gives the shoulder recovery time before the overhead press.
• Chest-supported row before overhead press: The lower back stays fresh for the overhead press — no pre-fatigue from bent-over rowing.
• Double progression: First push reps up within the target range, then add weight and restart at the bottom of the rep range.
• Auto-deload on stalls: After two consecutive failed attempts the app reduces the load by 10% automatically.

Pros & Limitations

Muscles trained

Avg. hits per week · Primary 1.0 · Secondary 0.5

Variant