The upper / lower split, free and fully tracked
Four days a week, two upper and two lower sessions. The upper/lower split is the most popular intermediate program for a reason: balanced volume, clear progression, and enough recovery to keep adding weight long after 5×5 stalls out.
The split
Train Monday, Tuesday, Thursday, Friday. Wednesday and the weekend are recovery.
Monday — Upper A
- Bench Press 4×6
- Barbell Row 4×6
- Overhead Press 3×8
- Pull-up 3×AMRAP
- Triceps 3×10
- Biceps 3×10
Tuesday — Lower A
- Squat 4×6
- Romanian Deadlift 3×8
- Leg Press 3×10
- Calf Raise 4×12
- Core 3×15
Thursday — Upper B
- Overhead Press 4×6
- Pull-up 4×6
- Incline Bench 3×8
- Cable Row 3×10
- Lateral Raise 3×12
- Curl 3×10
Friday — Lower B
- Deadlift 4×5
- Front Squat 3×8
- Leg Curl 3×10
- Walking Lunge 3×10
- Calf Raise 4×12
Progression rules
Upper/lower works best with double progression: hit the top of the rep range on every set, then add weight. AILiftLog handles this automatically. When you finish all sets at the prescribed reps, the next session bumps the weight. Miss reps? The weight holds. Miss three sessions in a row on a lift? Automatic 10% deload.
Customize the split
The template above is a strong default, but you can swap exercises (or whole days) inside the app. If you want a fully personalized version built around your equipment and goals, generate one with the AI personal trainer. New to lifting? Start with the simpler 5×5 program first.
Run upper / lower for free
Template, progression, deloads, plate calculator — all included.
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