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Upper / Lower (4-day)

v2

Four training days a week, two upper and two lower, with the second of each pair running lighter and higher-volume. The default split for intermediates balancing strength and size.

Available
All levelstraininghypertrophystrength4-daysplitintermediate

Get an AI coach that uses this skill

FitnessGrid is an AI coach that plans your week and adapts as you go. Install Upper / Lower (4-day) and your coach will follow this protocol every week, learn from what you actually do, and adjust on the fly.

  • Your coach builds the week from this skill
  • Adapts to your actual progress, not a static template
  • Free to start — no credit card, ~60 seconds to set up

Four sessions a week, paired:

  • Day 1: Upper strength — bench + row, 5s and 6s, RPE 8
  • Day 2: Lower strength — squat + deadlift, 3s and 5s, RPE 8
  • Day 3: Upper hypertrophy — same movement patterns, 8-12 reps, RPE 7-8
  • Day 4: Lower hypertrophy — squat or front squat + RDL, 8-12, RPE 7-8

Each upper / lower pair targets the same muscle groups; the strength day drives 1RM progress, the hypertrophy day adds the volume the strength day can't carry. Default schedule is Mon/Tue/Thu/Fri but day labels are flexible.

Weekly volume lands at 12-16 working sets per muscle group — the productive sweet spot for someone training 4 days who isn't on a specialized hypertrophy block.

Decision rules for the coach

  • Starting weights. Call analyze_training_history with group_by=exercise, compute=[latest_top_set, max_e1rm, last_logged_at] for bench, squat, deadlift, OHP, barbell row. Use the most recent top set as the working baseline; don't ask the user for numbers if history exists within 12 weeks. Confirm before activating.
  • Strength vs hypertrophy days. Strength days work in the 3-6 rep range at 80-85% e1RM; hypertrophy days in the 8-12 range at 70-75%. Always call evaluate for the math.
  • Big-lift progression. When the user hits all sets of the strength day at RPE 8 or lower, add 2.5kg upper / 5kg lower next week. If they grind out the last set at RPE 9-10, hold.
  • Hypertrophy progression. Run double progression — add a rep inside the range, then add load when the top of the range is reached.
  • Deload. Run a deload (40-60% loads, half volume) every 6-8 weeks, or sooner on two consecutive grindy strength sessions.
  • Adherence. If two sessions a week is the real cadence, swap to full-body-3day rather than running upper/lower at 50%.
  • Arithmetic. Use evaluate before stating any derived number (per the evaluate-arithmetic skill).