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Upper Lower training in the Pete Gawtry Fitness library
Splits · Flagship

Upper Lower

Four days, two shapes, plenty of recovery. The most forgiving split there is.

  • 48Distinct sessions
  • 4Week block
  • 4Days a week
  • 3Levels
See every movement

Upper Lower workout groups

Choose a group to see its exact workouts, primary muscle evidence and verified movement examples.

01 Upper24 sessions · 168 main slots View group
  • Shoulders: 48 main slots
  • Chest: 24 main slots
  • Lats: 24 main slots
  • Middle Back: 24 main slots
  • Biceps: 24 main slots
  • Triceps: 24 main slots
Upper approved primary muscle map
WORKOUT ANIMATIONKettlebell Walkover Pushup
  • Kettlebell Walkover Pushup
  • Sled Row
  • Assisted Chin Up Normal Width Reverse Grip
  • Assisted Chin-Up on a Bench
  • Assisted Chin Up Reverse Close Grip
24 workouts
  • Upper Lower — Upper Body, Week 1 Day 1 (Advanced)
  • Upper Lower — Upper Body, Week 1 Day 1 (Beginner)
  • Upper Lower — Upper Body, Week 1 Day 1 (Intermediate)
  • Upper Lower — Upper Body, Week 1 Day 3 (Advanced)
  • Upper Lower — Upper Body, Week 1 Day 3 (Beginner)
  • Upper Lower — Upper Body, Week 1 Day 3 (Intermediate)
  • Upper Lower — Upper Body, Week 2 Day 1 (Advanced)
  • Upper Lower — Upper Body, Week 2 Day 1 (Beginner)
  • Upper Lower — Upper Body, Week 2 Day 1 (Intermediate)
  • Upper Lower — Upper Body, Week 2 Day 3 (Advanced)
  • Upper Lower — Upper Body, Week 2 Day 3 (Beginner)
  • Upper Lower — Upper Body, Week 2 Day 3 (Intermediate)
  • Upper Lower — Upper Body, Week 3 Day 1 (Advanced)
  • Upper Lower — Upper Body, Week 3 Day 1 (Beginner)
  • Upper Lower — Upper Body, Week 3 Day 1 (Intermediate)
  • Upper Lower — Upper Body, Week 3 Day 3 (Advanced)
  • Upper Lower — Upper Body, Week 3 Day 3 (Beginner)
  • Upper Lower — Upper Body, Week 3 Day 3 (Intermediate)
  • Upper Lower — Upper Body, Week 4 Day 1 (Advanced)
  • Upper Lower — Upper Body, Week 4 Day 1 (Beginner)
  • Upper Lower — Upper Body, Week 4 Day 1 (Intermediate)
  • Upper Lower — Upper Body, Week 4 Day 3 (Advanced)
  • Upper Lower — Upper Body, Week 4 Day 3 (Beginner)
  • Upper Lower — Upper Body, Week 4 Day 3 (Intermediate)
02 Lower24 sessions · 192 main slots View group
  • Hamstrings: 48 main slots
  • Quadriceps: 45 main slots
  • Glutes: 27 main slots
  • Calves: 24 main slots
  • Abdominals: 24 main slots
  • Adductors: 24 main slots
Lower approved primary muscle map
WORKOUT ANIMATIONAlternating Hamstring Curl
  • Alternating Hamstring Curl
  • Lateral Bounds
  • Crunches
  • Alternate Leg Raise
  • Bench Decline Ab Sit-Ups
24 workouts
  • Upper Lower — Lower Body, Week 1 Day 2 (Advanced)
  • Upper Lower — Lower Body, Week 1 Day 2 (Beginner)
  • Upper Lower — Lower Body, Week 1 Day 2 (Intermediate)
  • Upper Lower — Lower Body, Week 1 Day 4 (Advanced)
  • Upper Lower — Lower Body, Week 1 Day 4 (Beginner)
  • Upper Lower — Lower Body, Week 1 Day 4 (Intermediate)
  • Upper Lower — Lower Body, Week 2 Day 2 (Advanced)
  • Upper Lower — Lower Body, Week 2 Day 2 (Beginner)
  • Upper Lower — Lower Body, Week 2 Day 2 (Intermediate)
  • Upper Lower — Lower Body, Week 2 Day 4 (Advanced)
  • Upper Lower — Lower Body, Week 2 Day 4 (Beginner)
  • Upper Lower — Lower Body, Week 2 Day 4 (Intermediate)
  • Upper Lower — Lower Body, Week 3 Day 2 (Advanced)
  • Upper Lower — Lower Body, Week 3 Day 2 (Beginner)
  • Upper Lower — Lower Body, Week 3 Day 2 (Intermediate)
  • Upper Lower — Lower Body, Week 3 Day 4 (Advanced)
  • Upper Lower — Lower Body, Week 3 Day 4 (Beginner)
  • Upper Lower — Lower Body, Week 3 Day 4 (Intermediate)
  • Upper Lower — Lower Body, Week 4 Day 2 (Advanced)
  • Upper Lower — Lower Body, Week 4 Day 2 (Beginner)
  • Upper Lower — Lower Body, Week 4 Day 2 (Intermediate)
  • Upper Lower — Lower Body, Week 4 Day 4 (Advanced)
  • Upper Lower — Lower Body, Week 4 Day 4 (Beginner)
  • Upper Lower — Lower Body, Week 4 Day 4 (Intermediate)

What is in the block

Every session in Upper Lower, named, with how big each one is. The sets, reps and the order they go in are in the app — that is the part you are paying a coach for.

  • 48 sessions
  • 4 weeks
  • 4 days a week
  • Beginner / Intermediate / Advanced
Beginner16 sessions · 4 weeks
  • Week 1 · Day 17 exercises · 29 sets
  • Week 1 · Day 28 exercises · 32 sets
  • Week 1 · Day 37 exercises · 29 sets
  • Week 1 · Day 48 exercises · 32 sets
  • Week 2 · Day 17 exercises · 29 sets
  • Week 2 · Day 28 exercises · 32 sets
  • Week 2 · Day 37 exercises · 29 sets
  • Week 2 · Day 48 exercises · 32 sets
  • Week 3 · Day 17 exercises · 34 sets
  • Week 3 · Day 28 exercises · 37 sets
  • Week 3 · Day 37 exercises · 34 sets
  • Week 3 · Day 48 exercises · 37 sets
  • Week 4 · Day 17 exercises · 34 sets
  • Week 4 · Day 28 exercises · 37 sets
  • Week 4 · Day 37 exercises · 34 sets
  • Week 4 · Day 48 exercises · 37 sets
Intermediate16 sessions · 4 weeks
  • Week 1 · Day 17 exercises · 29 sets
  • Week 1 · Day 28 exercises · 32 sets
  • Week 1 · Day 37 exercises · 29 sets
  • Week 1 · Day 48 exercises · 32 sets
  • Week 2 · Day 17 exercises · 29 sets
  • Week 2 · Day 28 exercises · 32 sets
  • Week 2 · Day 37 exercises · 29 sets
  • Week 2 · Day 48 exercises · 32 sets
  • Week 3 · Day 17 exercises · 34 sets
  • Week 3 · Day 28 exercises · 37 sets
  • Week 3 · Day 37 exercises · 34 sets
  • Week 3 · Day 48 exercises · 37 sets
  • Week 4 · Day 17 exercises · 34 sets
  • Week 4 · Day 28 exercises · 37 sets
  • Week 4 · Day 37 exercises · 34 sets
  • Week 4 · Day 48 exercises · 37 sets
Advanced16 sessions · 4 weeks
  • Week 1 · Day 17 exercises · 34 sets
  • Week 1 · Day 28 exercises · 36 sets
  • Week 1 · Day 37 exercises · 34 sets
  • Week 1 · Day 48 exercises · 36 sets
  • Week 2 · Day 17 exercises · 34 sets
  • Week 2 · Day 28 exercises · 36 sets
  • Week 2 · Day 37 exercises · 34 sets
  • Week 2 · Day 48 exercises · 36 sets
  • Week 3 · Day 17 exercises · 34 sets
  • Week 3 · Day 28 exercises · 37 sets
  • Week 3 · Day 37 exercises · 34 sets
  • Week 3 · Day 48 exercises · 37 sets
  • Week 4 · Day 17 exercises · 34 sets
  • Week 4 · Day 28 exercises · 37 sets
  • Week 4 · Day 37 exercises · 34 sets
  • Week 4 · Day 48 exercises · 37 sets

What this block is

Upper Lower runs as a 4-week block, 4 days a week, and there are 48 distinct sessions in it. No two share an exercise sequence and no two share a title, so a block gives you a different session every time you train it. The progression comes from load, volume and density — not from handing you the same workout again under a new name.

It is written at beginner, intermediate and advanced, so it is picked to match where you actually are rather than where a programme assumes you are.

It carries the Muscle Gain nutrition template, so the way you eat matches the block you are in. A strength phase and a fat-loss phase are not fed the same way.

Every exercise in it has its own animation of the movement inside the app. No stick figures, and no written description standing in for a demonstration.

How you actually get it

Read every session on this page first — that is what it is here for. When you want it as your plan, Pete sets the loads, fits it round the days you can actually train and the kit you have, and signs it off before it reaches your app. Six questions is all it takes, and if your training changes you go back and take a different route.

The rest of the Splits tier

How you carve the week up. Pick the one that matches the days you can actually train.

Browse another tier

Want upper lower built into a plan?

You have just read the sessions. If you want them as your own block — loads set, fitted round the days you can train and the kit you have — tell Pete and he tailors it and signs it off.

Build my plan

The 48 sessions on this page are counted from the live library, excluding anything retired. Back to the Splits tier · the whole library.