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Upper/Lower 4-Day Split
Four sessions a week split into two upper and two lower days, each muscle hit twice. Heavy compounds up front, hypertrophy accessories after — pick your own weights and chase reps in the 6-12 range.
- Level
- Intermediate
- Goal
- Size
- Days per week
- 4 days / week
- Cycle
- Repeats
- Progression
- Fixed load
What you need to start
Nothing to set up. You pick the weight on every set and the app tracks it.
The week
1
Upper A
| Exercise | Sets × reps | Load |
|---|---|---|
| Barbell Bench Press | 4 × 6 | Your choice |
| Bent-Over Row | 4 × 6 | Your choice |
| Dumbbell Shoulder Press | 3 × 8 | Your choice |
| Lat Pulldown | 3 × 10 | Your choice |
| Lateral Raise | 3 × 12 | Your choice |
| Triceps Pushdown | 3 × 10 | Your choice |
| Cable Curl | 3 × 10 | Your choice |
2
Lower A
| Exercise | Sets × reps | Load |
|---|---|---|
| Back Squat | 4 × 6 | Your choice |
| Romanian Deadlift | 3 × 8 | Your choice |
| Leg Press | 3 × 12 | Your choice |
| Leg Curl | 3 × 10 | Your choice |
| Calf Raise Machine | 4 × 12 | Your choice |
| Cable Crunch | 3 × 12 | Your choice |
3
Upper B
| Exercise | Sets × reps | Load |
|---|---|---|
| Incline Dumbbell Press | 4 × 8 | Your choice |
| Low-Pulley Seated Row | 4 × 8 | Your choice |
| Overhead Press | 3 × 8 | Your choice |
| Chest Press Machine | 3 × 10 | Your choice |
| Face Pull | 3 × 15 | Your choice |
| Dumbbell Curl | 3 × 10 | Your choice |
| Skull Crusher | 3 × 10 | Your choice |
4
Lower B
| Exercise | Sets × reps | Load |
|---|---|---|
| Deadlift | 4 × 5 | Your choice |
| Hack Squat | 3 × 10 | Your choice |
| Leg Extension | 3 × 12 | Your choice |
| Hip Thrust | 3 × 10 | Your choice |
| Calf Raise Machine | 4 × 12 | Your choice |
| Hanging Leg Raise | 3 × 10 | Your choice |
Out now
Now on the App Store
Free to download, no account required to start. Android is on the way.
Download on theApp Store
Coming soonGoogle Play