Upper lower workout routines

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Upper/lower splits the body in two and alternates: one upper-body day, one lower-body day. On four days that leaves each group trained twice a week, the frequency with the most support for hypertrophy — the same weekly volume split across two sessions does more than concentrated in one. It is the structure the engine assigns when you say you can train four days, whatever your level.

Pick your goal and the days you can train. Each routine is generated with periodisation, effort control (RIR) and automatic progression.

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Hypertrophy

• Hypertrophy · 2 days
• Hypertrophy · 3 days
• Hypertrophy · 4 days
• Hypertrophy · 5 days
• Hypertrophy · 6 days

Strength

• Strength · 2 days
• Strength · 3 days
• Strength · 4 days
• Strength · 5 days
• Strength · 6 days

Fat loss

• Fat loss · 2 days
• Fat loss · 3 days
• Fat loss · 4 days
• Fat loss · 5 days
• Fat loss · 6 days

Body recomposition

• Body recomposition · 2 days
• Body recomposition · 3 days
• Body recomposition · 4 days
• Body recomposition · 5 days
• Body recomposition · 6 days

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Personalized gym routine generator. 100% free, no card. Science-based engine: periodization, RIR and automatic progression.