A simple weekly layout
Train upper and lower twice each week with at least one rest day before repeating the same region.
- Monday: upper A
- Tuesday: lower A
- Thursday: upper B
- Friday: lower B
Use A and B days for emphasis
Let one upper day emphasize horizontal pressing and rowing and the other vertical patterns. Let one lower day emphasize squatting and the other hinging while both retain some of each.
Progress with a rep range
Hold load steady until every planned set reaches the top of its rep range with sound technique, then add the smallest load and return to the low end.
Questions, answered plainly
Is four days required?+
No. Alternate upper and lower sessions across three days if that better fits recovery and schedule.
Where does cardio fit?+
Place easier cardio after lifting or on separate days. Keep hard intervals away from demanding lower sessions when possible.
Do I need an account to use the calculator?+
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