Upper A
Horizontal push/pull priority- Bench press4×6–8 RIR 2
- Chest-supported row4×8–10 RIR 2
- Incline DB press3×10 RIR 1
- Lat pulldown3×10 RIR 1
- Cable lateral raise3×12 RIR 0
- Tricep pushdown3×12
- Incline curl3×10
Workout template · Muscle Gain · Upper / Lower
Upper/Lower for Muscle Gain
Upper/lower is the intermediate lifter's most efficient split. Four sessions a week, every major muscle group hit twice, and none of the recovery gambling that 6-day plans demand.
- Days / week
- 4
- Session
- ~60 min
- Split
- Upper / Lower
- Calories
- 200–300 kcal surplus
The week at a glance
Two upper-body sessions and two lower-body sessions per week. High per-muscle frequency, simple weekly template, forgiving of a missed day.
Mon — Upper A
Horizontal push/pull priority
Tue — Lower A
Squat priority
Thu — Upper B
Vertical push/pull priority
Fri — Lower B
Hinge priority
Why this combo works
You are in a small surplus. The training builds the tissue your food supplies — nothing more, nothing less.
This template pushes weekly volume from MEV to MAV over 6 weeks in a small surplus. It's the sweet spot for anyone who's outgrown a 3-day full body but doesn't have life-runway for a 6-day PPL.
Sessions
Sets × reps and RIR (reps in reserve) exactly as prescribed.
Template — adjust loads to you
Cardio & progression
Cardio
1–2 Z2 walks per week (20–30 min) is plenty. Weekend hike counts.
Progression
Add 1 set per week to weak points for 6 weeks, then deload. Compounds progress by 2.5 kg when top of range is hit on all sets.
Frequently asked questions
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.
Get this plan auto-adjusted to you
bodyBot.ai adapts every set, rep and rest to your recovery, equipment and week-over-week progress. This template becomes your program — not a static PDF.