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The short version
- Upper / lower trains every muscle twice a week in four sessions.
- Each half gets a heavy day (fewer reps) and a volume day (more reps).
- The plan gives 10–14 direct sets per week for chest, back, quads and hamstrings.
- It scales well: beginners can run it as written, experienced lifters can add sets over time.
How upper / lower works
You alternate between upper-body days (chest, back, shoulders, arms) and lower-body days (quads, hamstrings, glutes, calves). Four sessions a week means each half of the body is trained twice.
It is one of the simplest ways to train every muscle twice a week. An early review found twice a week grew muscle more than once [1]; later work shows the total number of weekly sets matters most for size [2], while strength does respond to training more often [3].
Is it right for you?
- Lifters ready for four days. Beginners can start here too if they have the time.
- People who like simple plans. Two kinds of day, easy to remember.
- Strength-focused lifters. Each main lift gets a heavy day every week.
The weekly schedule
- MonUpper A
- TueLower A
- WedRest
- ThuUpper B
- FriLower B
- SatRest
- SunRest
The workouts
A days are heavier: fewer reps and longer rest on the main lifts. B days use more reps and more exercises.
Upper A · Heavy
6 exercises · 18 sets
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Barbell Bench PressRest 3 min | 4 | 5–6 | 3 min |
| Barbell Bent Over RowRest 2–3 min | 4 | 6–8 | 2–3 min |
| Barbell Seated Overhead PressRest 2–3 min | 3 | 6–8 | 2–3 min |
| Pull-upRest 2 min | 3 | 6–10 | 2 min |
| Barbell CurlRest 90 s | 2 | 8–12 | 90 s |
| Cable PushdownRest 90 s | 2 | 10–12 | 90 s |
Lower A · Heavy
5 exercises · 15 sets
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Barbell Full SquatRest 3 min | 4 | 5–6 | 3 min |
| Barbell Romanian DeadliftRest 2–3 min | 3 | 8–10 | 2–3 min |
| Lever Lying Leg CurlRest 90 s | 3 | 10–12 | 90 s |
| Barbell Standing Calf RaiseRest 60–90 s | 3 | 10–15 | 60–90 s |
| Front PlankRest 60 s | 2 | 30–45 s | 60 s |
Upper B · Volume
7 exercises · 20 sets
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Dumbbell Incline Bench PressRest 2 min | 4 | 8–12 | 2 min |
| Cable PulldownRest 2 min | 4 | 8–12 | 2 min |
| Cable Seated RowRest 90 s | 3 | 10–12 | 90 s |
| Chest DipRest 90 s | 2 | 8–12 | 90 s |
| Dumbbell Lateral RaiseRest 60–90 s | 3 | 12–15 | 60–90 s |
| Dumbbell Hammer CurlRest 60–90 s | 2 | 10–12 | 60–90 s |
| Dumbbell Standing Triceps ExtensionRest 60–90 s | 2 | 10–12 | 60–90 s |
Lower B · Volume
6 exercises · 16 sets
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Barbell DeadliftRest 3 min | 3 | 4–6 | 3 min |
| Sled 45° Leg PressRest 2 min | 3 | 10–12 | 2 min |
| Bulgarian Split SquatRest 90 s | 3 | 10–12 / leg | 90 s |
| Lever Leg ExtensionRest 60–90 s | 2 | 12–15 | 60–90 s |
| Lever Seated Leg CurlRest 60–90 s | 2 | 10–12 | 60–90 s |
| Lever Seated Calf RaiseRest 60 s | 3 | 12–15 | 60 s |
Weekly direct sets: chest 10, back 14, quads 12, hamstrings 11. The ACSM's 2026 review links 10 or more weekly sets per muscle with more growth, and heavier loads (around 80% of your one-rep max or more) with more strength [4]. The heavy days cover the second; the volume days help with the first.
How to progress
- Heavy days: when you get the top of the range (6 reps) on every set, add the smallest jump your gym allows.
- Volume days: add reps first; add weight when every set reaches the top of the range.
- After a few months: if you recover well, add one set to a muscle you want to bring up. More weekly sets bring more growth, with smaller returns as you go higher [3].
The ACSM suggests increasing the load by 2–10% once you can do one or two reps more than your target [5]. See progressive overload for more ways to progress.
Where people go wrong
- Treating B days as easy days. They carry most of your sets; push them close to failure.
- Rushing rest on heavy days. For trained lifters, rests longer than 2 minutes seem to bring the biggest strength gains [6].
- Running Lower A and Lower B back to back. Keep at least one day between them.
FAQ
I only started lifting recently. Can I run this?
Yes, if you have four days. If you only have three, a full-body plan fits better.
Can I run upper / lower three days a week?
Yes, by rotating: Upper, Lower, Upper one week and Lower, Upper, Lower the next. Each half then gets three sessions every two weeks.
Upper / lower or Push / Pull / Legs?
Upper / lower trains everything twice in four days. Push / Pull / Legs needs six days for the same. With four days, upper / lower is the simpler fit.
Where do abs go?
Planks are on Lower A. Add 2 sets of Hanging Leg Raise to Lower B if you want more.
Sources
- 1Schoenfeld BJ, Ogborn D, Krieger JW. Effects of Resistance Training Frequency on Measures of Muscle Hypertrophy: A Systematic Review and Meta-Analysis. Sports Medicine, 2016; 46(11): 1689–1697. doi.org/10.1007/s40279-016-0543-8
- 2Schoenfeld BJ, Grgic J, Krieger J. How many times per week should a muscle be trained to maximize muscle hypertrophy? Journal of Sports Sciences, 2019; 37(11): 1286–1295. doi.org/10.1080/02640414.2018.1555906
- 3Pelland JC, Remmert JF, Robinson ZP, Hinson SR, Zourdos MC. The Resistance Training Dose Response: Meta-Regressions Exploring the Effects of Weekly Volume and Frequency on Muscle Hypertrophy and Strength Gains. Sports Medicine, 2026; 56(2): 481–505. doi.org/10.1007/s40279-025-02344-w
- 4Currier BS, et al. American College of Sports Medicine Position Stand: Resistance Training Prescription for Muscle Function, Hypertrophy, and Physical Performance in Healthy Adults: An Overview of Reviews. Medicine & Science in Sports & Exercise, 2026; 58(4): 851–872. doi.org/10.1249/MSS.0000000000003897
- 5American College of Sports Medicine. Position Stand: Progression Models in Resistance Training for Healthy Adults. Medicine & Science in Sports & Exercise, 2009; 41(3): 687–708. doi.org/10.1249/MSS.0b013e3181915670
- 6Grgic J, Schoenfeld BJ, Skrepnik M, Davies TB, Mikulic P. Effects of Rest Interval Duration in Resistance Training on Measures of Muscular Strength: A Systematic Review. Sports Medicine, 2018; 48(1): 137–151. doi.org/10.1007/s40279-017-0788-x
This guide is general information, not medical advice. If you have an injury or a health condition, check with a professional before you start.
