Two templates, whole body, run it twice. The efficiency king.
Upper day trains everything above the waist, lower day everything below. Run the pair twice a week and every muscle is trained twice, the frequency sweet spot for growth, with only two workouts to ever learn.
Ready-made Upper Lower plans. Tap one for the full plan and every workout, then run it free in the app.
Upper day is chest, back, shoulders and arms, all your pressing and pulling. Lower day is quads, hamstrings, glutes and calves, all your squatting and hinging.
The magic is frequency: on four days you run Upper, Lower, Upper, Lower, so every muscle is hit twice a week with only two sessions to plan.
Push the top of the rep range on the big compounds first, then add a small jump next week. Guard those top sets and let the accessories chase reps.
Run hard 6 to 8 weeks, then a lighter week: halve the sets, drop the load. Upper lower days are dense, so fatigue builds quietly here and the deload matters more than people expect.
Upper lower makes twice-a-week frequency easy, and research keeps landing on the same picture: for a given weekly volume, spreading a muscle across two sessions tends to edge out one. Add 10 to 20 hard sets per muscle and steady overload and the 4 day version hits every growth lever with the least fuss.
Both give twice-a-week frequency (upper lower on 4 days, PPL on 6). Pick upper lower for fewer sessions and simpler planning, PPL for more volume spread out.
Four is best for most, hitting every muscle twice. Three works alternating, two is a solid minimalist option.
Yes, the 4 day version is one of the most reliable muscle-building templates there is.
Yes, use the builder and pick Dumbbells or Bodyweight.
Upper is about 55 to 75 minutes, lower a bit less. Keep accessory rest tight.
