Upper / Lower — 4 day

Twice-weekly frequency for every muscle, balanced between upper and lower. Works well for intermediates who want more recovery than 6-day PPL.

The source app labels this plan as Intermediate and places it in Strength.

4 training days per week: Upper A, Lower A, Upper B, Lower B.

• Bench Press
• Pendlay Row
• Overhead Press
• Pull-Up
• Barbell Curl
• Rope Triceps Pressdown
• Back Squat
• Romanian Deadlift
• Bulgarian Split Squat
• Lying Leg Curl
• Standing Calf Raise
• Incline Barbell Bench Press
• T-Bar Row
• Seated Dumbbell Shoulder Press
• Lat Pulldown
• Hammer Curl
• Overhead Rope Triceps Extension
• Deadlift

• Upper A: 60 min, 6 exercises
• Lower A (Squat focus): 60 min, 5 exercises
• Upper B: 60 min, 6 exercises
• Lower B (Deadlift focus): 60 min, 5 exercises

Progress by improving control first, then reps, then load. Keep technique stable before increasing intensity.

Leave at least one easier day after the hardest lower-body or conditioning session when possible.

Use loads you can control, warm up the primary movement patterns, and stop a set when form changes meaningfully.

Beginners can reduce one set per exercise, extend rest periods, or use simpler variations while keeping the weekly rhythm intact.