Liftquill
Upper/Lower
4 days a week4 workoutsIntermediate
Upper and lower body on separate days, four days a week. Every muscle is trained twice.
Your week
MonUpper A
TueLower A
ThuUpper B
FriLower B
Upper A
| Exercise | Sets × reps |
|---|---|
| Bench press | 4 × 6 |
| Barbell row | 4 × 8 |
| Overhead press | 3 × 8 |
| Lat pulldown | 3 × 10 |
| Biceps curl↓ superset with the next exercise | 3 × 12 |
| Triceps pushdown | 3 × 12 |
Lower A
| Exercise | Sets × reps |
|---|---|
| Squat | 4 × 6 |
| Romanian deadlift | 3 × 8 |
| Leg press | 3 × 10 |
| Leg curl | 3 × 12 |
| Calf raise | 3 × 15 |
Upper B
| Exercise | Sets × reps |
|---|---|
| Incline dumbbell press | 3 × 10 |
| Dumbbell row | 3 × 10 |
| Dumbbell shoulder press | 3 × 10 |
| Close-grip lat pulldown | 3 × 10 |
| Hammer curl↓ superset with the next exercise | 3 × 12 |
| Rope triceps pushdown | 3 × 12 |
Lower B
| Exercise | Sets × reps |
|---|---|
| Deadlift | 3 × 5 |
| Bulgarian split squat | 3 × 10 |
| Hip thrust | 3 × 10 |
| Leg extension | 3 × 12 |
| Hanging leg raise | 3 × 12 |
Run this program in Liftquill
In the app: Ready-made programs → Upper/Lower. Your weights are filled in from last time, and you get a suggestion when it’s time to add weight.
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How to progress
Start with weights you can lift with one or two reps to spare. When you complete every rep in every set, add weight next time: about 2.5 kg (5 lb) on upper body lifts and 5 kg (10 lb) on squats and deadlifts. Rest 2–3 minutes on heavy lifts and 60–90 seconds on the rest.