Upper / lower
by openGym, and built into the app
Four days, each muscle twice a week. Two upper days and two lower days that swap the main lift, so nothing gets stale.
- Days a week
- 4
- Per session
- 55 min
- Level
- Intermediate
- Goal
- Muscle
- Split
- Upper / lower
- Sets a week
- 58
The week
- Monday: Upper A
- Tuesday: Lower A
- Wednesday: Rest
- Thursday: Upper B
- Friday: Lower B
- Saturday: Rest
- Sunday: Rest
The 4 sessions
Upper A
-
Barbell bench press
3 × 8 reps
-
Cable lat pulldown full range of motion
3 × 10 reps
-
Barbell incline bench press
2 × 10 reps
-
Cable rope seated row
2 × 10 reps
-
Dumbbell lateral raise
2 × 12 reps
-
Cable triceps pushdown (v-bar)
2 × 12 reps
-
Barbell curl
2 × 12 reps
Lower A
-
Barbell full squat
3 × 8 reps
-
Barbell romanian deadlift
3 × 8 reps
-
Sled 45° leg press
2 × 10 reps
-
Lever lying leg curl
2 × 12 reps
-
Lever standing calf raise
3 × 15 reps
Upper B
-
Barbell incline bench press
3 × 8 reps
-
Barbell bent over row
3 × 8 reps
-
Dumbbell standing overhead press
2 × 10 reps
-
Cable lat pulldown full range of motion
2 × 10 reps
-
Dumbbell lateral raise
2 × 12 reps
-
Cable triceps pushdown (v-bar)
2 × 12 reps
-
Dumbbell hammer curl
2 × 12 reps
Lower B
-
Sled 45° leg press
3 × 10 reps
-
Barbell romanian deadlift
2 × 10 reps
-
Lever leg extension
2 × 12 reps
-
Lever lying leg curl
3 × 12 reps
-
Lever standing calf raise
3 × 15 reps
Where the work goes
58 working sets a week, per muscle. The main muscle of an exercise counts a whole set, each helper half a set.
What you need
- Bench
- Dumbbells
- Barbell
- Cable
- Machines
Routine by openGym, CC BY 4.0. Added 2026-11-08. See the file or report a problem.