Free program

Upper / Lower

Alternate upper-body and lower-body days, four sessions a week. Every muscle gets trained twice weekly with plenty of recovery — the sweet spot for lifters past the beginner stage who want strength and size.

Days / week4LevelBeginner–IntermediateGoalStrength + sizeSession~60 min

Upper A — horizontal focus

Exercise
Sets × RepsRest
4 × 5–82–3 min
4 × 6–102–3 min
3 × 8–122 min
3 × 8–122 min
2 × 10–1560 s
2 × 10–1560 s

Lower A — squat focus

Exercise
Sets × RepsRest
4 × 5–83 min
3 × 8–102–3 min
3 × 10–152 min
3 × 10–1590 s
4 × 8–1260–90 s

Upper B — vertical focus

Exercise
Sets × RepsRest
4 × 5–82–3 min
Pull Upor Lat Pulldown (Cable)
3 × 6–102–3 min
3 × 8–122 min
3 × 8–1290 s
3 × 12–1560–90 s
2 × 10–1560–90 s

Lower B — hinge focus

Exercise
Sets × RepsRest
3 × 3–53 min
3 × 6–82–3 min
3 × 8–12 / leg2 min
3 × 12–1590 s
4 × 10–1560 s

Progression

Add weight once you hit the top of a rep range on every set — +2.5 kg / 5 lb upper, +5 kg / 10 lb lower. Keep deadlifts at 3 crisp sets; they tax recovery more than their slot suggests. Typical week: Mon Upper A, Tue Lower A, Thu Upper B, Fri Lower B.

Substitutions

Equipment taken, or a movement doesn't suit you? Swap within the pattern — press for press, row for row, hinge for hinge. Every muscle page in the exercise directory lists alternatives, and the 1RM calculator converts your numbers when you change lifts.

FAQ

Is an upper/lower split better than PPL?

Neither is universally better. Upper/lower fits 4 gym days and hits everything twice a week; PPL splits volume across more, shorter sessions. Pick by schedule — consistency beats split choice.

Can I run upper/lower 3 days a week?

Yes — alternate the four workouts across your three weekly sessions (A, B, A one week; B, A, B the next). Progress will still come, slightly slower.

What if I can't deadlift?

Substitute a hinge you can do — Romanian deadlifts, hip thrusts or back extensions. Use the hamstrings and glutes pages in the exercise directory for options.

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