Upper/Lower Program Designer

Four-Day Upper/Lower Plan

Weekly layout

Upper A

1. Horizontal press: 3 sets of 6–10.
2. Row: 3 sets of 8–12.
3. Overhead press variation: 2 sets of 8–12.
4. Pulldown or assisted pull: 2 sets of 8–12.
5. Optional arms or rear-delt work: 2 sets of 10–15.

Lower A

1. Squat pattern: 3 sets of 6–10.
2. Hip hinge: 3 sets of 6–10.
3. Split squat or leg press: 2 sets of 8–12.
4. Hamstring curl: 2 sets of 10–15.
5. Calf or trunk work: 2 sets if time allows.

Upper B and Lower B

Use a second press and row variation, a vertical pull, and one shoulder or arm accessory. For Lower B, use a hinge or squat variation different from A, a single-leg movement, and one hamstring or trunk accessory. Keep the same set ranges and choose exercises that are familiar and pain-free.

Progression and adjustments

Begin at the lower end of each range with two or three comfortable repetitions in reserve. When every set reaches the top of its range with stable technique in two sessions, add a small load and return to the lower end. If performance declines or recovery worsens, hold load, remove an accessory, or reduce sets for a week. Do not make up missed volume by doubling sessions.

Assumptions and next step

Exercise history, injury status, and exact equipment were not provided. Replace any unfamiliar or uncomfortable movement with a familiar alternative using the same pattern. Record load, repetitions, effort, and recovery for two weeks, then adjust based on actual results.