Upper/lower/full body split

The complete plan, session by session, exactly as the SETR app delivers it.

This hybrid plan runs an upper and a lower session, a full body session, then upper and lower again. That is five sessions a week with every muscle trained two or three times, without ever overloading a single day. The full body session in the middle ties it together: moderate volume, a place to catch up on what is missing.

Who is it for? For anyone past the beginner stage with five slots a week to train.

Beginner level — 5 sessions a week

Monday · Upper Body A

Upper body — chest focus

Exercise	Sets	Reps	Rest	RIR
Cable Standing Squeeze Upper Chest Press	3	6-10	95 s	3
Lever Lying T Bar Row	4	6-10	100 s	3
Lever Shoulder Press	4	6-10	135 s	3
Cable Decline Fly	4	10-15	85 s	2
Lever Front Pulldown	4	10-15	90 s	2
Cable Front Raise	4	10-15	85 s	2
Cable curl	4	10-15	70 s	2
Cable Overhead Tricep Extension Straight Bar	4	10-15	75 s	2
Cable Reverse Wrist Curl	4	10-15	75 s	2

Tuesday · Lower Body A

Lower body — quads focus

Exercise	Sets	Reps	Rest	RIR
Leg press calf raise	3	6-10	130 s	3
Hip thrust machine	4	6-10	90 s	3
Seated leg curl	4	6-10	110 s	3
Lying Reverse Leg Extension	4	10-15	80 s	2
Cable pull-through	4	10-15	80 s	2
Standing calf raise machine	4	10-15	80 s	2
Hip adduction machine	4	10-15	80 s	2

Wednesday · Full Body A

Full body — quads / back focus

Exercise	Sets	Reps	Rest	RIR
Sled Glute Dominant Leg Press	3	6-10	95 s	3
Lever Cross Lat Pulldown	4	6-10	100 s	3
Lever Incline Chest Press	4	6-10	115 s	3
Lever Seated Leg Raise Crunch	4	12-20	55 s	2
Leg Extension Glute Bridge	4	10-15	85 s	2
Lever Reverse Hyperextension	4	10-15	75 s	2
Lever Crossovers	4	10-15	70 s	2
Cable Standing Rear Delt Row	4	10-15	60 s	2
Cable Rope Hammer Curl	4	10-15	70 s	2

Friday · Upper Body B

Upper body — back focus

Exercise	Sets	Reps	Rest	RIR
Seated Cable Row	3	6-10	100 s	3
Decline Chest Press Machine	4	6-10	90 s	3
Cable Kneeling Shoulder Press	4	6-10	140 s	3
Reverse Grip Machine Row	4	10-15	80 s	2
Cable crossover	4	10-15	90 s	2
Cable Half Kneeling Face Pull	4	10-15	65 s	2
Cable Incline Skull Crusher	4	10-15	70 s	2
Cable Reverse Preacher Curl	4	10-15	80 s	2
Lever Pronated Grip Seated Scapular Retraction Shrug (Plate Loaded)	4	10-15	85 s	2

Saturday · Lower Body B

Lower body — posterior chain focus

Exercise	Sets	Reps	Rest	RIR
Lying leg curl	3	6-10	120 s	3
Hack Squat Calf Raise	4	6-10	135 s	3
Hip thrust machine	4	6-10	120 s	3
Cable Kneeling Pull Through	4	10-15	70 s	2
Leg extension	4	10-15	90 s	2
Standing calf raise machine	4	10-15	65 s	2
Lever Side Hip Abduction	4	10-15	85 s	2

Advanced level — 5 sessions a week

Monday · Upper Body B

Upper body — back focus

Exercise	Sets	Reps	Rest	RIR
Axle Deadlift	3	6-10	125 s	1
Decline Barbell Bench Press	4	6-10	105 s	1
Barbell Standing Shoulders Press	4	6-10	150 s	1
Dumbbell Pronated to Neutral Grip Row	4	10-15	70 s	1
Cable Single Arm Crossover	4	10-15	85 s	1
Dumbbell Incline Alternate Reverse Fly	4	10-15	85 s	1
Cable Single Arm Triceps Pushdown (Rope Attachment)	4	10-15	70 s	1
Dumbbell Standing One Arm Curl Over Incline Bench	4	10-15	65 s	1
Barbell Back Wide Shrug	4	10-15	90 s	1

Tuesday · Lower Body B

Lower body — posterior chain focus

Exercise	Sets	Reps	Rest	RIR
Romanian deadlift	3	6-10	100 s	1
Safety Bar Front Squat	4	6-10	140 s	1
Barbell Single Leg Hip Thrust	4	6-10	150 s	1
Exercise Ball One Legged Diagonal Kick Hamstring Curl	4	10-15	85 s	2
Smith Donkey Kick	4	10-15	80 s	1
Lever One Leg Extension	4	10-15	60 s	1
Hack One Leg Calf Raise	4	10-15	75 s	1
Hip abduction machine	4	10-15	75 s	1

Wednesday · Full Body B

Full body — glutes / chest focus

Exercise	Sets	Reps	Rest	RIR
Barbell Staggered Stance Hip Thrust	3	6-10	115 s	1
Barbell bench press	4	6-10	135 s	1
Lever Seated One Leg Curl	4	6-10	95 s	1
Exercise Ball One Legged Diagonal Kick Hamstring Curl	4	10-15	60 s	2
Dumbbell Incline One Arm Fly	4	10-15	90 s	1
Lever Reverse Hyperextension	4	10-15	80 s	1
Cable Donkey Kickback	4	10-15	65 s	1
Dumbbell Lying One Arm Pronated Triceps Extension	4	10-15	70 s	1
Smith Back Shrug	4	10-15	75 s	1

Friday · Upper Body A