Two upper days, two lower days. Progressive overload on the main lifts with enough accessories to keep joints happy.
Ideal if you want more recovery than a 6-day split without dropping volume.
OS
Intermediate · 8 weeks
Upper Lower Split
Four training days that alternate upper and lower — simple structure, serious progress.
Workout glimpse
Sample session highlights
A peek at the main lifts — open the app for the full progression and logging.
- Bench press4 × 6
- Barbell row4 × 8
- Front squat4 × 6
- Romanian deadlift3 × 8
Run this block in the app
Logging, progression, and the same anatomy map — in your pocket.