The week alternates upper days (chest, back, shoulders, arms) and lower days (quads, hamstrings, glutes, calves, abs) — typically Mon/Tue + Thu/Fri with a midweek breather.
Training each muscle twice a week is the frequency sweet spot supported by most hypertrophy research: enough stimulus per session, short enough gap between sessions.
It fits intermediates who can no longer progress weekly on full-body but don’t need six sessions to keep growing.
Upper day
| Exercise | Sets × reps | Rest |
|---|---|---|
| Barbell Bench Press | 3–4 × 8–12 | 90s |
| Barbell Bent Over Row | 3–4 × 8–12 | 90s |
| Dumbbell Shoulder Press | 3–4 × 8–12 | 90s |
| Lat Pulldown | 3–4 × 8–12 | 90s |
| Hammer Curl | 3–4 × 8–12 | 75s |
| Triceps Pushdown (Rope) | 3–4 × 8–12 | 75s |
Lower day
| Exercise | Sets × reps | Rest |
|---|---|---|
| Barbell Back Squat | 3–4 × 8–12 | 90s |
| Conventional Deadlift | 3–4 × 6–8 | 120s |
| Leg Press | 3–4 × 8–12 | 90s |
| Romanian Deadlift | 3–4 × 8–12 | 90s |
| Seated Calf Raise | 3–5 × 8–15 | 75s |
| Hanging Leg Raise | 3–4 × 8–15 | 75s |
Add reps within the range first, then weight — double progression. On the second weekly repeat of a day, vary rep targets slightly (e.g. heavier 6–8 / lighter 10–12) if boredom or joints demand it. →
Can I run it 2 days a week?
Yes — one upper and one lower day is a legitimate minimalist week. Progress is slower but real; it beats an abandoned 4-day plan.
Which day first?
Whichever you care about more, while you are freshest. Most people start the week with upper simply because Monday benches itself.