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All workout plans

3-Day Upper/Lower

Muscle buildingIntermediate

Upper and lower alternating across three sessions a week, so the week never lands the same way twice. The most training most people can recover from.

At a glance

Frequency
3× a week
Split
Upper / Lower
Session length
Up to 65 min
Weekly volume
≈65 working sets

Equipment

GymBarbellDumbbellBodyweightMachineCableSled

Where the week's sets go

  • Legs26 sets · 40%
  • Back11 sets · 16%
  • Shoulders9 sets · 14%
  • Arms9 sets · 14%
  • Chest6 sets · 9%
  • Core5 sets · 7%

2 workouts rotated across 3 sessions a week — run them in order and start again.

A week on this plan

  1. Sunrest day
  2. MonUpper
  3. Tuerest day
  4. WedLower
  5. Thurest day
  6. FriUpper
  7. Satrest day

Rest days can move — keep the order.

Start this plan

The whole plan lands in Train as your current plan, every session as it is written here and on the days shown above. Change the exercises, sets, reps, rest and days afterwards — it is yours once it is there.

The workouts

Workout 1 of 2

Upper

Chest, back, shoulders, arms · 7 exercises · Up to 63 min

    • Barbell bench pressChest · Barbell4× 5–8 reps3 min restThe heavy lift of the day: take the full rest and keep the last set clean.
    • Barbell bent over rowUpper back · Barbell4× 6–10 reps3 min rest
    • Dumbbell seated shoulder pressFront delts · Dumbbell3× 8–12 reps2 min rest
    • Cable lat pulldown full range of motionLats · Cable3× 8–12 reps2 min rest

  • Superset a · Run these back to back, and rest after the last one.

    • Dumbbell incline curlBiceps · Dumbbell3× 10–14 reps1 min 30 s rest
    • Cable triceps pushdown (v-bar)Triceps · Cable3× 10–14 reps1 min 30 s rest
    • Cable face pullRear delts · Cable3× 12–15 reps1 min 30 s restLight. This is shoulder insurance, not a back exercise.

Workout 2 of 2

Lower

Quads, hamstrings, glutes, calves · 6 exercises · Up to 56 min

    • Barbell full squatQuads · Barbell4× 5–8 reps3 min rest
    • Barbell romanian deadliftGlutes · Barbell3× 6–10 reps3 min restPush the hips back and stop where the hamstrings run out, not where the floor is.
    • Sled 45° leg pressQuads · Sled3× 10–14 reps2 min rest
    • Lever lying leg curlHamstrings · Machine3× 10–14 reps1 min 30 s rest
    • Lever seated calf raiseCalves · Machine4× 10–15 reps1 min 30 s rest
    • Hanging leg raiseAbs · Bodyweight3× 8–15 reps1 min rest

How to progress

Two workouts over three days, so the pair alternates: upper, lower, upper one week and lower, upper, lower the next. Add weight once every set reaches the top of its range, and expect each lift to come round roughly every five days rather than weekly.

Start this plan

Plans like this

  • 44-Day Glutes & Lower BodyTwo lower-body days built around the hip thrust and the hinge, with a full upper day either side so nothing falls behind.4 daysMuscle buildingIntermediateFull gym45 min
  • 44-Day Upper / LowerTwo upper days and two lower days: the best return there is on four sessions a week, heavy first, volume second.4 daysMuscle buildingIntermediateFull gym55 min
  • 55-Day Upper / LowerUpper, lower, upper, lower, and a fifth day for the shoulders and arms that never get enough on four.5 daysMuscle buildingIntermediateFull gym45 min
  • 44-Day CalisthenicsAn upper/lower split on a pull-up bar, a dip station and the floor. Where the home bodyweight plan ends: pull-ups, dips and single-leg work, progressed by leverage and added weight.4 daysMuscle buildingIntermediateBodyweight only40 min