Upper/Lower Classic
The tried and true upper/lower split. Hit your upper body twice a week for maximum frequency and growth. Perfect balance of volume and recovery.
Who it's for
A 4-day intermediate program with extra work for chest, back and shoulders: 20 exercises across 4 sessions a week.
Focus muscles: Chest, Back, Shoulders. Run it as a mesocycle and Swole.fit sets the weights, adds sets as the weeks build and schedules the deload.
The week
4 sessions. Primary lifts are marked; they get the freshest effort.
Day 1
Upper Power
Heavy upper body
Day 2
Lower Power
Heavy lower body
Day 3
Upper Volume
High volume upper
Day 4
Lower Volume
High volume lower
Weekly sets per muscle
Starting volume with 3 sets per exercise. Helpers count as half a set. The app adds sets from here as the cycle builds.
| Muscle | Sets | Zone |
|---|---|---|
| Glutes | 19.5 | Optimal |
| Quadriceps | 19.5 | Optimal |
| Back | 16.5 | Optimal |
| Hamstrings | 15 | Optimal |
| Lats | 10.5 | Moderate |
| Biceps | 9 | Optimal |
| Shoulders | 9 | Moderate |
| Triceps | 7.5 | Moderate |
| Chest | 6 | Maintenance |
| Calves | 4.5 | Maintenance |
| Abs | 3 | Maintenance |
| Traps | 3 | Maintenance |
Similar programs
Run this program free.
Start Upper/Lower Classic in Swole.fit and the app plans every session: weights, reps in reserve, weekly sets and the deload.