4 days a week, upper and lower
Upper and lower twice each. Each movement's line names the joints the catalog's rule says it does load.
Built for the chest, upper back, lats, hamstrings and glutes: within or close to 10 to 20 sets a week each.
One tab in the builder for each day. It asks before it replaces anything already there.
Weekly sets per muscle
| Muscle | Sets a week | Days trained | Against the guideline |
|---|---|---|---|
| Glutes | 16 | 2 | Within |
| Chest | 12.5 | 2 | Within |
| Hamstrings | 11 | 2 | Within |
| Upper back | 10.5 | 2 | Within |
| Lats | 10 | 2 | Within |
| Triceps | 9.5 | 2 | Under |
| Biceps | 9 | 2 | Under |
| Rear delts | 9 | 2 | Under |
| Front delts | 7 | 2 | Under |
| Calves | 6 | 2 | Under |
| Quads | 6 | 2 | Under |
| Lower back | 4.5 | 1 | Under |
| Abductors | 3 | 1 | Under |
| Abs | 3 | 1 | Under |
| Adductors | 3 | 1 | Under |
| Side delts | 3 | 1 | Under |
| Forearms | 2.5 | 1 | Under |
| Traps | 1.5 | 0 | Under |
A set counts as one for its main muscle and half for each muscle it works on the way, as the app counts it, and a day trains a muscle when it gives it at least 2 sets. Against a common guideline of 10 to 20 hard sets per muscle a week: a guideline, never a target.
The days
Upper A
7 movements, 21 sets
Lat Pulldown3 × 8 to 12 reps · 2 reps in reserve
Landmine Press3 × 8 to 12 reps · 2 reps in reserve
Lower A
6 movements, 19 sets
Romanian Deadlift3 × 8 to 12 reps · 2 reps in reserveGym or cable swap: Cable Romanian DeadliftJoint load: lower back
Wall Sit3 × 30 to 60 s
Upper B
7 movements, 21 sets
Incline Dumbbell Bench Press4 × 8 to 12 reps · 2 reps in reserveGym or cable swap: Machine Chest Press
Overhead Cable Extension2 × 10 to 15 reps · 1 rep in reserveGym or cable swap: Machine Triceps Extension
Lower B
6 movements, 18 sets
Cable Pull-Through3 × 10 to 15 reps · 2 reps in reserveHome or dumbbell swap: Glute BridgeJoint load: lower back
Cable Romanian Deadlift3 × 8 to 12 reps · 2 reps in reserveHome or dumbbell swap: Stiff-Leg DeadliftJoint load: lower back
Spanish Squat3 × 30 to 45 s
How to use it
Start each movement at a weight you can lift for the bottom of its rep range with the reps in reserve shown. When every set reaches the top of the range at that effort, add the smallest weight step next time and work back up from the bottom of the range. Treat it as a common starting point, not a prescription: change the movements to the ones your gym and your body suit.
Rest two to three minutes between sets of the big compound lifts and one to two between the rest. Sleep and rest days are part of the plan: a session that trains the same muscles as yesterday's is not one this split asks for.
A hold is written in seconds: add time before you add a harder version.
Questions
What does low joint load mean here?
That no movement in the split is one the app's joint rule says loads the shoulder or the knee: no overhead pressing, no barbell bench, no dips or hanging, no squats, lunges, leg presses or leg curls. It describes the movements, not your body: if a joint hurts, ask a professional before you train it.
How are the quads trained without squats?
By holds, the wall sit and the Spanish squat, in which the knee stays still; the catalog lists them as the workaround for the knee. They count as sets here, but they ask less of the quads than a squat, so the quads sit under the guideline.
Does this split load my lower back?
Some of it does: the Romanian deadlifts and the pull-through are hip hinges, which the joint rule says load the lower back. Each movement's line names the joints it loads, so you can see which ones they are.
How many sets a week does it give each muscle?
Counted as the app counts them, 10 to 16 sets a week for the main muscles, against a common guideline of 10 to 20.