Arrange the week
One option is upper on Monday, lower on Tuesday, upper on Thursday and lower on Saturday. The days themselves do not matter; the spacing and your ability to repeat them do.
This example assumes some experience with resistance training. Use familiar machines or dumbbells in place of movements you cannot perform comfortably. The sets below are working sets; prepare with progressively heavier warm-up sets where needed.
Upper A
| Exercise | Sets | Reps |
|---|---|---|
| Bench press | 3 | 6–8 |
| Chest-supported row | 3 | 8–12 |
| Lat pulldown | 2 | 8–12 |
| Dumbbell shoulder press | 2 | 8–10 |
| Cable triceps extension | 2 | 10–15 |
| Dumbbell curl | 2 | 10–15 |
Lower A
| Exercise | Sets | Reps |
|---|---|---|
| Squat or leg press | 3 | 5–8 |
| Romanian deadlift | 2 | 6–8 |
| Seated leg curl | 2 | 10–15 |
| Calf raise | 2 | 10–15 |
| Cable crunch | 2 | 10–15 |
Upper B
| Exercise | Sets | Reps |
|---|---|---|
| Incline dumbbell press | 3 | 8–10 |
| Seated cable row | 3 | 8–12 |
| Assisted pull-up or pulldown | 2 | 8–12 |
| Lateral raise | 2 | 10–15 |
| Overhead triceps extension | 2 | 10–15 |
| Hammer curl | 2 | 10–15 |
Lower B
| Exercise | Sets | Reps |
|---|---|---|
| Trap-bar deadlift or familiar hinge | 2 | 4–6 |
| Split squat or leg press | 3 | 8–10 |
| Leg extension | 2 | 10–15 |
| Lying leg curl | 2 | 10–15 |
| Calf raise | 2 | 10–15 |
Adjust the work, not just the weight
Allow roughly two to three minutes between demanding compound sets and one to two minutes for smaller accessory exercises, extending rest when needed. These are practical starting points, not a stopwatch test.
Keep several reps in reserve while learning the sessions. If fatigue accumulates, reduce working sets before adding more exercises. You can also substitute a movement that fits your equipment without changing the whole programme.
Set it up in Gorivo
Create an “Upper / Lower” workout group with four separate workouts. Record the load convention for dumbbells in exercise notes. If you swap an exercise during a session, decide afterward whether it should remain a one-off change or update the saved workout.
Gorivo editorial · General guidance for adults. Adapt training and food choices to your circumstances.