Upper/Lower
Intermediate 4 days a week Full gym Muscle
Each muscle twice a week with one heavier day and one higher-rep day. The best balance of results and recovery for most people.
Weekly schedule
Mon Upper A, Tue Lower A, Thu Upper B, Fri Lower B. Each session has 20 working sets on average and takes about 51 minutes.
The workouts
Upper A (heavy)
| Exercise | Sets × reps | Rest |
|---|---|---|
| Bench Press | 4 × 5-8 | 3:00 |
| Barbell Row | 4 × 6-8 | 2:30 |
| Overhead Press | 3 × 6-8 | 2:00 |
| Lat Pulldown | 3 × 8-10 | 1:30 |
| EZ-Bar Curl | 3 × 8-10 | 1:00 |
| Overhead Tricep Extension | 3 × 8-10 | 1:00 |
Lower A (heavy)
| Exercise | Sets × reps | Rest |
|---|---|---|
| Back Squat | 4 × 5-8 | 3:00 |
| Romanian Deadlift | 3 × 6-8 | 2:30 |
| Leg Press | 3 × 8-10 | 2:00 |
| Seated Leg Curl | 3 × 8-10 | 1:15 |
| Standing Calf Raise | 4 × 8-12 | 1:00 |
Upper B (volume)
| Exercise | Sets × reps | Rest |
|---|---|---|
| Incline Dumbbell Press | 4 × 8-12 | 2:00 |
| Seated Cable Row | 4 × 10-12 | 1:30 |
| Seated Dumbbell Press | 3 × 10-12 | 1:30 |
| Cable Fly | 3 × 12-15 | 1:00 |
| Lateral Raise | 4 × 12-15 | 1:00 |
| Incline Dumbbell Curl | 3 × 10-12 | 1:00 |
| Rope Tricep Pushdown | 3 × 10-12 | 1:00 |
Lower B (volume)
| Exercise | Sets × reps | Rest |
|---|---|---|
| Hack Squat | 4 × 8-12 | 2:30 |
| Hip Thrust | 3 × 8-12 | 2:00 |
| Bulgarian Split Squat | 3 × 10-12 | 1:30 |
| Leg Extension | 3 × 12-15 | 1:00 |
| Lying Leg Curl | 3 × 10-12 | 1:00 |
| Seated Calf Raise | 4 × 12-15 | 1:00 |
How to progress
- Keep 1–3 reps in reserve on most sets; take the last set of each exercise close to failure.
- Use double progression: hit the top of the rep range on all sets, then add weight.
- If a lift stalls for 3 sessions, drop the weight 10% and build back up, or swap to a close variation.
- Take a lighter week (half the sets) every 6–8 weeks, or whenever joints ache and sleep slips.
Reps like "8-12" are a range: stay in it, and add weight once you reach the top on every set. Eat enough protein (about 1.6–2.2 g per kg of body weight) or the plan can't do its job.
Run Upper/Lower in RepFuel
Add this program in one tap. RepFuel remembers last session's weights, runs your rest timer, celebrates PRs and counts your calories. Free, works on any phone, no app store needed.
Start free