Upper/lower split

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

An upper/lower split divides the body into upper and lower sessions over four days: upper, lower, rest, upper, lower. Each muscle is trained twice a week, with more sets per session than a full body plan. It is often the natural next step after a first full body programme: more volume, without the endless days of a body-part split.

Who is it for? For anyone who can train four days a week and already has a few months of lifting behind them.

Beginner level — 4 sessions a week

Monday · Upper Body A

Upper body — chest focus

Exercise	Sets	Reps	Rest	RIR
Lever Incline Chest Press	3	6-10	100 s	3
Lever Reverse Grip Lateral Pulldown	4	6-10	95 s	3
Cable Shoulder Press	4	6-10	95 s	3
Standing Balance Single Crossover Pendulum Leg	4	10-15	60 s	2
Lever One Arm Low Row	4	10-15	80 s	2
Cable Seated Rear Delt Raise	4	10-15	70 s	2
Cable Two Arm Curl on Incline Bench	4	10-15	85 s	2
Overhead cable triceps extension	4	10-15	60 s	2
Cable Wrist Curl	4	10-15	80 s	2

Tuesday · Lower Body A

Lower body — quads focus

Exercise	Sets	Reps	Rest	RIR
Sled 45 Degrees Narrow Stance Leg Press	3	6-10	145 s	3
Hip thrust machine	4	6-10	100 s	3
Seated leg curl	4	6-10	145 s	3
Leg Extension Glute Bridge	4	10-15	75 s	2
Cable Straight Legs Pull Through	4	10-15	60 s	2
Seated calf raise	4	10-15	60 s	2
Hip adduction machine	4	10-15	65 s	2

Thursday · Upper Body B

Upper body — back focus

Exercise	Sets	Reps	Rest	RIR
Lever Front Pulldown	3	6-10	150 s	3
Lever Incline Hammer Chest Press	4	6-10	125 s	3
Cable Upright Row	4	6-10	105 s	3
Seated row machine	4	10-15	85 s	2
Pec deck fly	4	10-15	70 s	2
Lever Lateral Raise	4	10-15	70 s	2
Cable Lying Triceps Extension (Low)	4	10-15	80 s	2
Cable Seated Overhead Curl	4	10-15	70 s	2
Lever Pronated Grip Seated Scapular Retraction Shrug (Plate Loaded)	4	10-15	70 s	2

Friday · Lower Body B

Lower body — posterior chain focus

Exercise	Sets	Reps	Rest	RIR
Seated leg curl	3	6-10	100 s	3
Hack Squats Machine	4	6-10	125 s	3
Hip thrust machine	4	6-10	150 s	3
Cable pull-through	4	10-15	80 s	2
Lying Reverse Leg Extension	4	10-15	90 s	2
Standing calf raise machine	4	10-15	80 s	2
Cable hip abduction	4	10-15	70 s	2

Advanced level — 4 sessions a week

Monday · Upper Body B

Upper body — back focus

Exercise	Sets	Reps	Rest	RIR
One-arm dumbbell row	3	6-10	125 s	1
Barbell Bench Press with 1 Board	4	6-10	115 s	1
Barbell Incline Shoulders Press	4	6-10	150 s	1
Dumbbell Reverse Grip Row	4	10-15	70 s	1
Dumbbell Single Arm Floor Press	4	10-15	70 s	1
Dumbbell One Arm Reverse Fly	4	10-15	80 s	1
Cable One Arm Tricep Pushdown	4	10-15	80 s	1
Dumbbell Single Arm Preacher Curl	4	10-15	75 s	1
Barbell Behind the Back Shrug	4	10-15	75 s	1

Tuesday · Lower Body B

Lower body — posterior chain focus

Exercise	Sets	Reps	Rest	RIR
Lever Single Leg Curl	3	6-10	110 s	1
Barbell Cossack Squat	4	6-10	105 s	1
Dumbbell Single Leg Glute Bridge	4	6-10	95 s	1
Exercise Ball One Legged Diagonal Kick Hamstring Curl	4	10-15	65 s	2
Cable Kneeling Pull Through	4	10-15	80 s	1
Lever One Leg Extension	4	10-15	65 s	1
Dumbbell Seated One Leg Calf Raise Hammer Grip	4	10-15	80 s	1
Lever Side Hip Abduction	4	10-15	80 s	1

Thursday · Upper Body A