TETSUUpper Lower Split
The upper/lower split alternates upper-body and leg days, training everything twice a week in four sessions. It is the workhorse split for lifters past the beginner stage: enough frequency to progress, enough rest days to recover.
2 workouts
4 sessions/week
Suggested week
| Day | Session |
|---|---|
| Monday | Upper Body |
| Tuesday | Leg Day |
| Wednesday | Rest |
| Thursday | Upper Body |
| Friday | Leg Day |
| Saturday | Rest |
| Sunday | Rest |
Upper Body
| Exercise | Sets × Reps |
|---|---|
| Barbell Bench Press | 4 × 6–8 |
| Barbell Bent Over Row | 4 × 6–8 |
| Barbell Seated Overhead Press | 3 × 8–10 |
| Pull-Up | 3 × 8–10 |
| Dumbbell Hammer Curl | 3 × 10–12 |
| Triceps Dip | 3 × 10–12 |
Leg Day
| Exercise | Sets × Reps |
|---|---|
| Barbell Full Squat | 4 × 6–8 |
| Barbell Romanian Deadlift | 3 × 8–10 |
| Sled 45° Leg Press | 3 × 10–12 |
| Lying Leg Curl Machine | 3 × 10–12 |
| Leg Extension Machine | 3 × 12–15 |
| Machine Standing Calf Raise | 4 × 12–15 |
Track it in Tetsu
These exact starter templates ship inside Tetsu — pick this split and your first week is already planned. Scan the code or grab the app — free to start.