Upper/Lower for Muscle Gain

Goal: Muscle Gain — You are in a small surplus. The training builds the tissue your food supplies — nothing more, nothing less.

Split: Upper / Lower — Two upper-body sessions and two lower-body sessions per week. High per-muscle frequency, simple weekly template, forgiving of a missed day.

Frequency: 4 days/week · Session: ~60 min

Calories: 200–300 kcal surplus

Mon — Upper A

Horizontal push/pull priority

• Bench press 4×6–8 RIR 2
• Chest-supported row 4×8–10 RIR 2
• Incline DB press 3×10 RIR 1
• Lat pulldown 3×10 RIR 1
• Cable lateral raise 3×12 RIR 0
• Tricep pushdown 3×12 · Incline curl 3×10

Tue — Lower A

Squat priority

• Back squat 4×6–8 RIR 2
• Romanian deadlift 3×8 RIR 2
• Leg press 3×10–12 RIR 1
• Seated leg curl 3×12 RIR 0
• Standing calf raise 4×12 RIR 0

Thu — Upper B

Vertical push/pull priority

• Overhead press 4×6–8 RIR 2
• Chin-up 4×AMRAP RIR 1
• Flat DB press 3×10 RIR 1
• Single-arm row 3×10 RIR 1
• Rear-delt fly 3×15 RIR 0
• Overhead tricep 3×12 · Hammer curl 3×10

Fri — Lower B

Hinge priority

• Trap bar deadlift 4×5–6 RIR 2
• Front squat or hack squat 3×8 RIR 1
• Bulgarian split squat 3×10/leg RIR 1
• Nordic curl 3×6–8
• Seated calf raise 4×15 RIR 0

Is upper/lower better than PPL?

For most intermediates, yes — better recovery, easier to schedule, forgiving of a missed day. PPL wins if you want maximum frequency and can recover from 6 days.

How many sets per muscle per week?

This template puts each muscle at 10–16 sets per week — smack in the middle of the evidence-based hypertrophy range.

Can I add arm days?

Yes — add a short 30-minute arm/shoulder day on Saturday if recovery allows. Not needed for growth, useful if arms are a lagging body part.