Program · 6 weeks
Upper Lower
Four gym days a week, each muscle trained twice.
- 4 sessions a week
- Regular
- With Skye, an AI coach
Music: Lunch Counter by Tres Amigos
Following a program needs an account, and sign-in is not switched on for this copy of the site yet. Every session in it can still be trained on its own.
You alternate upper body and lower body days, two of each per week, so every muscle is trained twice with a few days to recover. The A days are heavier and the B days add volume at other angles. Week 5 is lighter before a final week to set new bests.
- For
- Lifters ready for four sessions a week
- Kit
- Barbell, Bench, Cable, EZ bar, Machine, Rack
Week by week
Week 1Find your working weights
- Upper A48 minStart lighter than you think and note what you lift
- Lower A50 min
- Upper B50 min
- Lower B46 min
Week 2Add reps
- Upper A48 min
- Lower A50 min
- Upper B50 min
- Lower B46 min
Week 3Add weight where you hit the top of the range
- Upper A48 min
- Lower A50 min
- Upper B50 min
- Lower B46 min
Week 4Push the rep ranges
- Upper A48 min
- Lower A50 min
- Upper B50 min
- Lower B46 min
Week 5Lighter week
- Upper A48 minAbout 10% lighter on every lift
- Lower A50 min
- Upper B50 min
- Lower B46 min
Week 6Set new bests
- Upper A48 min
- Lower A50 min
- Upper B50 min
- Lower B46 min