Free program · Beginner
Two upper-body days and two lower-body days a week. It is one of the most reliable splits for both strength and size because every muscle is trained twice a week with full recovery between sessions.
On your iPhone with Surpass installed, tap Add to Surpass to copy every day, exercise, rep range, RIR target, and rest time into an editable plan. Each set then shows what you lifted last time and a target to beat.
RIR means reps in reserve: how many more clean reps you could have done. Start each lift at the bottom of its rep range.
| Exercise | Sets | Reps | RIR | Rest |
|---|---|---|---|---|
| Bench Press | 4 | 6–10 | 2 | 3 min |
| Barbell Row | 4 | 6–10 | 2 | 3 min |
| Dumbbell Shoulder Press | 3 | 8–12 | 2 | 2 min |
| Lat Pulldown | 3 | 10–12 | 2 | 1:30 |
| Lateral Raise | 3 | 12–15 | 1 | 1 min |
| Barbell Curl | 2 | 10–12 | 1 | 1 min |
| Tricep Pushdown | 2 | 10–15 | 1 | 1 min |
| Exercise | Sets | Reps | RIR | Rest |
|---|---|---|---|---|
| Barbell Squat | 4 | 6–10 | 2 | 3 min |
| Romanian Deadlift | 3 | 8–12 | 2 | 2 min |
| Leg Press | 3 | 10–15 | 2 | 2 min |
| Lying Leg Curl | 3 | 10–15 | 1 | 1 min |
| Standing Calf Raise | 4 | 12–15 | 1 | 1 min |
| Exercise | Sets | Reps | RIR | Rest |
|---|---|---|---|---|
| Pull-ups | 4 | 6–10 | 2 | 3 min |
| Incline DB Press | 3 | 8–12 | 2 | 2 min |
| Cable Row | 3 | 10–12 | 2 | 1:30 |
| Overhead Press | 3 | 6–10 | 2 | 3 min |
| Face Pull | 3 | 15–20 | 1 | 1 min |
| Incline Curl | 2 | 10–12 | 1 | 1 min |
| Overhead Extension | 2 | 10–15 | 1 | 1 min |
| Exercise | Sets | Reps | RIR | Rest |
|---|---|---|---|---|
| Conventional Deadlift | 4 | 5–8 | 2 | 4 min |
| Bulgarian Split Squatper leg | 3 | 8–12 | 2 | 1:30 |
| Leg Extension | 3 | 12–15 | 1 | 1 min |
| Lying Leg Curl | 3 | 10–15 | 1 | 1 min |
| Seated Calf Raise | 4 | 15–20 | 1 | 1 min |
Upper, Lower, rest, Upper, Lower, rest, rest. Monday, Tuesday, Thursday, Friday works for most people.
Start each lift at a weight you can hit for the bottom of its rep range with the listed reps in reserve. Add reps first, then load once every set reaches the top of the range.
Counts sets where the muscle is a primary mover. Compound lifts also train secondary muscles.
Yes. Training each muscle twice a week with enough hard sets is the main driver of growth, and upper/lower delivers that in only four sessions.
Upper/lower fits four days and leaves more recovery time. PPL needs six days for the same twice-weekly frequency but allows more exercises per muscle per session.
Yes. Two extra sets of curls and triceps extensions at the end of each upper day is a common, low-cost addition.
The link opens this exact plan. Anyone with Surpass can copy it into their own plan, and anyone without it can still read it.