Upper / Lower × 2

How to push

1. 1 · Work inside the range

   Each lift has a rep range, like 4 × 5–8. Pick a weight that lands you in it with 1–2 clean reps left in the tank. Form stays the same on the last rep as on the first.

2. 2 · Beat last time

   Same weight next session, one more rep on as many sets as you can. The logger shows last time's sets and your target for each.

   60 kg: 8·7·6·6 → 8·8·7·7 → 8·8·8·7 → 8·8·8·8

3. 3 · Top of the range on every set → add weight

   When every set hits the top number, add the lift's step (2.5 kg on most bars, 1–2 kg on dumbbells) and start again at the bottom of the range.

   ↑ 62.5 kg: 5·5·5·5 → and climb again

4. Stuck?

   Three sessions at one weight with no extra reps means the app suggests dropping about 10% and building back past it. If several lifts stall at once, or every 6–8 weeks anyway, take a deload week: same weights, half the sets.

Weekly sets per muscle

Direct sets count 1, assisting sets ½. The band shows 10–20.

• chest 11
• back 19
• shoulders 16
• biceps 12.5
• triceps 11.5
• quads 14.5
• hamstrings 13.5
• glutes 16
• calves 8
• abs 6

Heavy press & row · ~71 min

1. Barbell Bench Press 4×5–8 · 3:00
2. Chest-Supported Row 4×6–10 · 2:30
3. Seated Dumbbell Shoulder Press 3×8–12 · 2:00
4. Lat Pulldown 3×8–12 · 2:00
5. Cable Lateral Raise 3×12–20 · 1:00
6. EZ-Bar Curl 3×8–12 · 1:30
7. Overhead Cable Triceps Extension 3×10–15 · 1:30

Squat & quads · ~62 min

1. Barbell Back Squat 4×5–8 · 3:00
2. Romanian Deadlift 3×6–10 · 2:30
3. Leg Press 3×10–15 · 2:00
4. Seated Leg Curl 3×10–15 · 1:30
5. Standing Calf Raise 4×8–12 · 1:30
6. Cable Crunch 3×10–15 · 1:00

Incline, pull-ups & arms · ~64 min

1. Incline Dumbbell Press 4×8–12 · 2:00
2. Pull-Up 3×6–12 · 2:30
3. Seated Cable Row 3×10–15 · 1:30
4. Cable Fly 3×12–15 · 1:15
5. Dumbbell Lateral Raise 3×12–20 · 1:00
6. Reverse Pec Deck 3×12–20 · 1:00
7. Incline Dumbbell Curl 3×10–15 · 1:15
8. Triceps Pushdown 3×10–15 · 1:15

Deadlift & posterior chain · ~62 min

1. Deadlift 3×4–6 · 3:00
2. Bulgarian Split Squat 3×8–12 · 2:00
3. Leg Extension 3×12–15 · 1:15
4. Lying Leg Curl 3×10–15 · 1:15
5. Barbell Hip Thrust 3×8–12 · 2:00
6. Seated Calf Raise 4×12–20 · 1:00
7. Hanging Leg Raise 3×8–15 · 1:00