4 days a week
Upper and lower twice each: the A days start with heavier compound lifts at lower reps, the B days use other movements at more reps. A common week: Monday, Tuesday, Thursday and Friday.
Built for the chest, upper back, lats, quads, 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 |
|---|---|---|---|
| Hamstrings | 16 | 2 | Within |
| Quads | 13 | 2 | Within |
| Biceps | 11 | 2 | Within |
| Chest | 11 | 2 | Within |
| Glutes | 10.5 | 2 | Within |
| Lats | 10.5 | 2 | Within |
| Upper back | 10 | 2 | Within |
| Triceps | 9.5 | 2 | Under |
| Calves | 9 | 2 | Under |
| Abs | 7.5 | 2 | Under |
| Front delts | 7 | 2 | Under |
| Rear delts | 6.5 | 2 | Under |
| Side delts | 4.5 | 1 | Under |
| Forearms | 3.5 | 0 | Under |
| Lower back | 3.5 | 1 | Under |
| Obliques | 1.5 | 0 | 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, 22 sets
Barbell Bench Press4 × 5 to 8 reps · 2 reps in reserveLess load on the shoulder: Dumbbell Bench Press
Lower A
6 movements, 19 sets
Upper B
7 movements, 20 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, 19 sets
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.
Questions
What is an upper lower split?
Upper days train the chest, back, shoulders and arms; lower days the legs, the glutes and the core. Four days a week trains each half of the body twice.
Upper lower or push pull legs?
Upper and lower trains every main muscle twice in four days; push, pull and legs needs six days to do the same. With four training days a week, upper and lower is the common choice.
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.
Why are the A and B days different?
The A days start with heavier compound lifts at lower reps and the B days use other movements at more reps, so each muscle meets two kinds of work a week.