The balanced approach
Upper Lower Split — A Practical 4-Day Structure
See how two upper and two lower sessions can organize a training week. Ely decides whether this split fits your assessment.
Why Upper Lower Works
An upper/lower split is a common way to organize four training days. It can train each major muscle group twice per week while distributing the work across two upper and two lower sessions.
Upper days train your entire upper body: chest, back, shoulders, biceps, and triceps. Lower days train quads, hamstrings, glutes, and calves. No muscle gets neglected.
Compared with a six-day template, upper/lower leaves more non-lifting days. That can make recovery easier to manage, but it does not guarantee full recovery or better results.
How It Works
Complete the Short Assessment
Share your goal, experience, equipment, and schedule.
Ely Checks Your Plan
Ely reads your answers, adjusts the draft when needed, and approves it.
Follow Your Approved Week
Use the delivered exercises, sets, reps, rest times, and effort targets.
What's In Your Upper Lower Plan
Upper A might focus on horizontal pressing and rowing. Upper B emphasizes overhead pressing and vertical pulling. Both days include arm work. This variation keeps training fresh and covers all movement patterns.
Lower A leads with squats and quad-focused accessories. Lower B emphasizes deadlifts, hip thrusts, and hamstring work. Your legs get complete development.
Progression is planned in the draft rather than changed invisibly. Ely reviews the reps, sets, effort targets, rest periods, and progression guidance before delivery. Monthly members complete a check-in before the next plan.
Your Week at a Glance
A sample of what your personalized plan looks like
What Makes This Plan Different
Monthly Option
If you join monthly, each next plan follows your check-in and Ely's review
Equipment Checked
Ely checks the exercise choices against the setup you submit
Progression Mapped
Sets, reps, and progression notes are defined before delivery
Rest Days Included
Training and non-training days are placed across your week
Your Session Length
Choose sessions from 30 to 90 minutes
Clear Instructions
Exercises, sets, reps, rest times, and effort targets are included
Who This Plan Is For
Upper/lower can be a practical option if you can train four days per week and want a balanced structure. It may fit beginners building a foundation or intermediates who prefer two upper and two lower sessions. Ely still decides whether the split fits the assessment you submit.
Frequently Asked Questions
An upper lower split divides your training into two workout types. Upper days train chest, back, shoulders, and arms. Lower days train quads, hamstrings, glutes, and calves. You alternate between them throughout the week.
Both hit each muscle twice per week. Upper Lower does it in 4 days, PPL takes 6. Upper Lower combines pushing and pulling on the same day, which some find more time-efficient. Choose based on how many days you can train.
Four days is the standard format because it trains upper and lower twice each week. A three-day rotation can also work when that schedule is easier to follow. Results still depend on volume, effort, recovery, and consistency.
Upper days hit your entire upper body: chest (bench press, flyes), back (rows, pulldowns), shoulders (overhead press, lateral raises), biceps (curls), and triceps (pushdowns, extensions). Everything above the waist.
Yes. Light to moderate cardio on rest days is fine — walking, cycling, swimming. This can actually help recovery. Just avoid intense cardio that might hurt your performance on lifting days.
It can suit a beginner who can consistently manage four weekly sessions. A three-day full-body structure may be simpler for someone with less time or recovery capacity.
Yes. MySetPlan builds around your equipment and preferences. If you hate a particular exercise, your plan includes alternatives. The movements that matter are the patterns — push, pull, squat, hinge — not specific exercises.
Want a Plan Built Around You?
Ely reads your assessment, checks and approves your seven-day plan, and normally delivers it in 1–3 business days.
One-time purchase · No auto-renewal