Upper Lower

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

48Distinct sessions
4Week block
4Days a week
3Levels

Upper Lower movements, animated

The library, playing. These are the app’s own animations - the same ones that play on the screen you log the set on - a few panels at a time, one re-flipping at a time. Every movement these sessions call on is named underneath, whether or not it is on screen right now.

All 445 movements in these sessions

Abdominal Stretch
Above Head Chest Stretch
Adductor Dynamic Stretch
Adductor Stretch
All Fours Quad Stretch
Alternate Leg Raise
Alternate Standing Neutral Grip Dumbbell Shoulder Press
Alternating Barbell Lunges
Alternating Barbell Side Lunges
Alternating Dumbbell Chest Press
Alternating Hamstring Curl
Alternating Incline Dumbbell Chest Press
Alternating Reverse Dumbbell Lunges
Ankle Circles
Arm Circle
Arm Circles
Arm Circles Backward
Arm Crossover
Arm Crossover Chest Out
Arm Swing Side to Side
Arms Behind Back Chest Stretch
Arms Behind Back Shoulder Flexor Stretch
Arnold Press Dumbbell
Assisted Bulgarian Split Squat
Assisted Chin Up Normal Width Reverse Grip
Assisted Chin Up Reverse Close Grip
Assisted Chin Up Reverse Wide Grip
Assisted Chin-Up on a Bench
Assisted Close Grip Underhand Chin Up
Assisted Parallel Close Grip Pull Up
Assisted Pull Up Normal Grip
Assisted Pull Up Wide Grip
Back and Shoulder Stretch
Back Pec Stretch
Back Supported Hanging Knee Raises
Backward Abdominal Stretch
Band Bent Over One Arm Kickback
Band Horizontal Shrug
Band Incline T Raise
Band Incline Triceps Extension
Band Kneeling One Arm Pull Down
Band Prone Incline Curl
Band Prone Incline Hammer Curl
Band Pullthrough
Band Reverse Spider Curl
Band Seated Lateral Raise
Band Standing Leg Curl
Banded Kickbacks
Banded Lat Raises
Banded Skull Crushers
Barbell Alternating Reverse Lunges
Barbell Bench Press
Barbell Bent Over Row Pronated Grip
Barbell Bulgarian Split Squat
Barbell Curtsy Lunges
Barbell Feet Elevated Figure Four Glute Bridge
Barbell Feet Elevated Glute Bridge
Barbell Feet Elevated Single Leg Glute Bridge
Barbell Front Chest Lunges
Barbell Front Lunges with Small Pause
Barbell Hooklying Bench Press
Barbell Hooklying Bench Press Close Elbows
Barbell Incline Bench Press
Barbell Inclined Bench Press
Barbell Jefferson Split Squat
Barbell Larsen Bench Press
Barbell Lateral Lunge
Barbell Lunges
Barbell Lunges on the Spot
barbell overhead alternating lunges
barbell overhead alternating reverse lunges
Barbell Pause Incline Bench Press
Barbell Pause Lunge
Barbell Reverse Deadlift
Barbell Seated Calf Raises
Barbell Seated Concentration Biceps Curl
Barbell Seated Overhead Triceps Press
Barbell Side Step Up
Barbell Single Leg Deadlift
Barbell Single Leg Split Squat
Barbell Skull Crushers
Barbell Staggered Deadlift
Barbell Standing Military Press
Barbell Standing Wide Grip Military Press
Barbell Stiff Legged Deadlifts
Barbell Straight Leg Deadlift
Behind Head Chest Stretch
Belly Twist
Bench Decline Ab Sit-Ups
Bent Arm Chest Stretch
Bent Knee Hip Raises
Biceps Curl Resistance Band
Biceps Stretch Behind the Back
Bicycle Twisting Crunch
Bicycles Crunches
Bicycling - Stationary
Body Tricep Press
Bodyweight Calf Raises
Bodyweight Feet Elevated Figure Four Glute Bridge
Bodyweight Feet Elevated Staggered Glute Bridge
Bodyweight Hip Thrust
Bodyweight Kneeling Triceps Extension
Bodyweight Overhead Triceps Extension
Bodyweight Standing Calf Raise
Bodyweight Triceps Extension
Both Arms Behind on Wall Biceps Stretch
Brazilian Crunches
Butterfly Yoga Pose
Cable Assisted Inverse Leg Curl
Cable Bent Over Reverse Grip Row
Cable Bent Over Row
Cable Calf Raise
Cable Close Grip Front Lat Pulldown
Cable Hamstring Curl
Cable Lateral Raises
Cable Lying Triceps Extension (Low)
Cable One Arm Bent Over Row
Cable Palm Rotational Row
Cable Pulldown (Pro Lat Bar)
Cable Reverse Grip Straight Back Seated High Row
Cable Seated on Floor Row
Cable Seated One Arm Alternate Row
Cable Tricep Push Down Bar Attachment
Cable Tricep Push Down V Bar Attachment
Cable Triceps Push Down Elbow Out (V Bar)
Cable Triceps Push Down EZ Bar
Cable Triceps Push Down EZ Bar Wide Grip
Cable Triceps Push Down Straight Bar
Cable Twin Handle Parallel Grip Lat Pulldown
Calf Raise Clap
Calf Raise on Hack Squat Machine
Calf Stretch Foot on Wall
Calf Stretch from Wall to Floor
Calf Stretch Hands Against Wall
Calf Stretch on a Step
Calf Stretch on Stairs
Chair Leg Extended Stretch
Chest Out Hands Behind (Hold)
Chest Stretch Against A Wall
Chest Supported Dumbbell Rows
Chin Up Reverse Wide Grip
Chin-Up (Isometric and Negative)
Close-Reverse Grip Chin-Up
Cobra Full Push Up
Cobra Pose
Cobra Push Up
Cobra Side Ab Stretch
Commando Pull-Up
Core Stretch
Corner Wall Chest Stretch
Crescent Moon Pose Quad Stretch
Crescent Moon Pose Quad Stretch with Block
Cross Body Lat Stretch - Against A Wall
Cross Over Shoulder Stretch
Crouching Heel Back Calf Stretch
Crunch (Arms Straight)
Crunch (Straight Leg Up)
Crunch Floor
Crunch Frog on Floor
Crunches
Crunches Hands Overhead
Crunches Legs On Exercise Ball
Crunches On An Exercise Ball
Decline Bench Full Sit Up
Decline Dumbbell Bench Press
Decline Dumbbell Chest Press
Decline Levitating Sit Ups Bodyweight
Decline Sit Up
Donkey Calf Raise
Drag Curl Resistance Band
Dumbbell Alternate Bench Press (High Start)
Dumbbell Alternate Shoulder Press
Dumbbell Bench Press
Dumbbell Bent Arm Lateral Raise
Dumbbell Bulgarian Box Split Squat
Dumbbell Bulgarian Split Squats
Dumbbell Chest Supported Lateral Raises
Dumbbell Concentration Curls
Dumbbell Cossack Squats
Dumbbell Curtsy Lunge
Dumbbell Decline Alternate Bench Press
Dumbbell Feet Elevated Figure Four Glute Bridge
Dumbbell Feet Elevated Single Leg Glute Bridge
Dumbbell Feet Elevated Staggered Glute Bridge
Dumbbell Figure Four Glute Bridge
Dumbbell Front Rack Lunge
Dumbbell Glute Bridge
Dumbbell Goblet Curtsy Lunge
Dumbbell Goblet Good Morning
Dumbbell Goblet Split Squat
Dumbbell Goblet Split Squat Front Foot Elevated
Dumbbell Goblet Squats
Dumbbell Half Kneeling Military Press
Dumbbell Hammer Strict Curl
Dumbbell Incline Biceps Simultaneous Curl
Dumbbell Incline One Arm Lateral Raise
Dumbbell Incline Simultaneous Curl
Dumbbell Jumping Squat
Dumbbell Lunge Pulse
Dumbbell Lunges
Dumbbell Narrow Stance Squats
Dumbbell Offset Squat
Dumbbell One Arm Zottman Preacher Curl
Dumbbell One-Arm Triceps Extension
Dumbbell Overhead Lunge
Dumbbell Push Press
Dumbbell Reverse Grip Biceps Curl
Dumbbell Romanian Deadlifts
Dumbbell Seated Calf Raises
Dumbbell Seated Hammer Curl
Dumbbell Seated Preacher Curl
Dumbbell Side Lunge Single Leg
Dumbbell Side Raises (side lateral raise)
Dumbbell Side Squat Side to Side
Dumbbell Single Arm Overhead Lunge
Dumbbell Single Leg Single Arm Deadlift
Dumbbell Single Leg Step-Up
Dumbbell Split Squat
Dumbbell Squat To A Bench
Dumbbell Squats
Dumbbell Staggered Glute Bridge
Dumbbell Standing Alternate Raise
Dumbbell Standing Behind Back Shoulders Press
Dumbbell Standing Calf Raise on Step
Dumbbell Standing Hammer Drag Curl
Dumbbell Standing One Arm Concentration Curl
Dumbbell Step Ups
Dumbbell Straight Leg Deadlift
Dumbbells Triceps Kick Back Both Arms
Dynaband Overhead Tricep Extensions
Dynamic Back Stretch
Eagle Arms Chin Into Chest
Elevated Glute Bridge
Elevated Standing Calf Raise
Elliptical (Cross Trainer)
Exercise Ball Seated Hamstring Stretch
Exercise Ball Seated Quad Stretch
Flat Dumbbell Chest Press
Foam Roll Calf
Foam Roll Quadriceps
Foam Roll Upper Back
Foam Roller Lateral Quads
Front Shoulder Stretch with Bar
Front Squats Kettlebell Over Shoulders
Glute Bridge with Abduction Bodyweight
Glute Stretch - One Knee To Chest
Good Mornings
Hammer Curls
Hammer Strength Iso-Lateral Leg Curl (Alternating Legs)
Hammer Strength Iso-Lateral Leg Curl (Both Legs)
Hammer Strength Iso-Lateral Leg Curl Alternating Legs
Hamstring Lying Curl Up Stretch
Heel Elevated Dumbbell Squat
Hip and Quad Stretch
Incline Alternating Bicep Curls
Incline Barbell Bench Press
Incline Lateral Raises Dumbbell
Jefferson Squat
Jump Rope Row
Kettlebell Bulgarian Split Squat Right
Kettlebell Glute Bridge
Kettlebell Goblet Squat
Kettlebell Kneeling One Arm Shoulder Press
Kettlebell Lateral Lunge
Kettlebell Long Lever Lateral Raise
Kettlebell Press Ups
Kettlebell Seated Calf Raise
Kettlebell Single Leg Glute Bridge
Kettlebell Single Leg Hip Thrust
Kettlebell Single Leg Romanian Deadlifts
Kettlebell Squats
Kettlebell Staggered Deadlift
Kettlebell Standing Bottoms-Up One Arm Shoulder Press
Kettlebell Step Up
Kettlebell Sumo Squat
Kettlebell Sumo Squat Off Stepbox
Kettlebell Sumo Squats
Kettlebell Walkover Pushup
Knee Circles
Kneeling Hip Flexor Stretch
Kneeling Leg Curl Machine
Landmine Chest Press
Landmine Goblet Lateral Lunge
Landmine Half Kneeling Single Arm Overhead Press
Landmine Kneeling Alternating Overhead Press
Landmine Kneeling Overhead Press
Landmine Lateral Lunge
Landmine Seated Alternating Overhead Press
Landmine Seated Single Arm Overhead Press
Lat Pull Down Wide Grip
Lat Stretch
Lateral Bounds
Lateral Box Jump
Lateral Cone Hops
Lateral Raise Bodyweight
Lateral Raises Dumbbell Seated with Swing
Lateral Raises on Cable Machine
Lats Stretch Elbow on Wall
Lats Stretch on Wall
Lawnmower Row
Leaning Dumbbell Lateral Raise
Long Lever Plank
Lunging Straight Leg Calf Stretch
Lying (Prone) Abdominal Stretch
Lying Bench Internal Rotation Stretch
Lying Bent Knee Cross Glutes Stretch
Lying Cable Tricep Extensions
Lying Double Knee-To-Chest Stretch
Lying Hamstring Curls
Lying Hamstring Stretch
Lying Lateral Raises Bodyweight
Lying Quad Stretch
Lying Side Leg Raises
Lying Single Leg Extended on Wall Hamstrings Stretch
Middle Back Stretch
Middle Crunches
MTS Iso-Lateral Kneeling Leg Curl
Narrow Flat Dumbbell Chest Press
Narrow Grip Incline Barbell Bench Press
Narrow Incline Dumbbell Chest Press
Neutral Grip Decline Dumbbell Chest Press
On Your Side Quad Stretch
Overhead Lat Stretch
Overhead Triceps Stretch Side Angle
Parallel Arm Shoulder Stretch
Pigeon Glutes Stretch
Pigeon Stretch
Plate Good Morning
Plate Good Morning Anterior
Plate Lateral Lunge
Plate Single Leg Deadlift
Plate Single Leg Pinch Grip Deadlift
Plate Staggered Pinch Grip Deadlift
PNF Glute Stretch
Prone Bench Row Barbell Pronate Grip
Prone Bench Row Barbell Reverse Grip
Prone Hip Circles
Reaching Up Shoulder Stretch
Rear Deltoid Stretch
Resistance Band - Cable Row
Resistance Band Glute Bridge
Resistance Band Hip Thrust
Resistance Band Hip Thrusts on Knees
Resistance Band One Leg Glute Bridge
Resistance Band Standing Single Arm Lateral Shoulder Extension
Reverse Crunch with Kick Out
Reverse Grip Lat Pull Down
Reverse Lunges with Kettlebell
Reverse Shoulder Stretch
Rising Stomach Stretch
Romanian Deadlift Barbell
Rowing - Stationary
Runner's Stretch
Running - Treadmill
Scapular Retraction
Seated Cable Overhead Tricep Extensions Bar Attachment
Seated Calf Raise (Toes In)
Seated Calf Raise (Toes Out)
Seated Calf Raise Machine
Seated Calf Raises Dumbbell on Knee
Seated Calf Stretch
Seated Dumbbell Lat Raises
Seated Dumbbell Shoulder Press
Seated Dumbbell Shoulder Press Neutral Grip
Seated Figure Four with Twist Glute Stretch
Seated Floor Crunches
Seated Floor Hamstring Stretch
Seated Leg Curl
Seated Resistance Band - Cable Rows
Seated Row Machine (Neutral Grip)
Seated Row Machine (Overhand Grip)
Seated Shoulder Flexor Depressor Retractor Stretch
Seated Single Leg Toe Touch Hamstring Stretch
Seated Spinal Twist (Advanced)
Seated Spinal Twist (Beginner)
Seated Straight Leg Calf Stretch
Seated Toe Touch Hamstrings Stretch
Seated Wide Legged Adductor Stretch
Shoulder Circles
Shoulder Stretch
Side Lying Floor Stretch
Single Arm Cable Curls Handle
Single Arm Cable Row Left
Single Arm Cable Row Right
Single Arm Dumbbell Hammer Preacher Curls
Single Arm Extended Pull Downwards Biceps Stretch
Single Arm on Wall Side Biceps Stretch
Single Arm Overhead Extension Resistance Band
Single Arm Palm Down on Wall Biceps Stretch
Single Arm Standing Cable Curls
Single Arm Standing Dumbbell Shoulder Press
single leg barbell glute bridge
Single Leg Dumbbell Calf Raises
Single Leg Dumbbell Deadlifts
Single Leg Dumbbell Seated Calf Raises
Single Leg Kettlebell Deadlifts
Single Leg Romanian Deadlift
Single Leg Romanian Deadlift Dumbbell
Single-Leg Lying Hamstring Curl
Sitting Leg Resting Glute Stretch
Sitting Single Legged Hamstring Stretch
Skipping
Sled Row
Smith Machine Calf Raises
Squat Jumps (Barbell)
Standing Adductor Stretch
Standing Alternate Rotating Bicep Curls
Standing Bicep Curls
Standing Calf Raise Machine
Standing Calf Raises Smith Machine
Standing Dumbbell Alternate Shoulder Press
Standing Dumbbell Arnold Press
Standing Dumbbell Lat Raises
Standing Dumbbell Shoulder Press
Standing Hamstring Stretch
Standing Knee To Chest Stretch
Standing Lateral Stretch
Standing One Arm Chest Stretch
Standing Quad Stretch
Standing Quadriceps Stretch Side Angle
Standing Single Arm Neutral Grip Dumbbell Shoulder Press
Standing Single Arm Overhead Tricep Extension
Standing Single Arm Rotating Bicep Curls
Standing Tricep Stretch
Standing Upper Back Stretch
Standing Wide Knee Adductor Stretch
Star Crunches
Stiff Leg Dumbbell Deadlifts
Straight Arm Cable Lat Pull Down
Straight Bar Bench Mid Rows
Straight Bar Cable Pull Down
Straight Bar Cable Row Close Grip
Straight Bar Cable Row Normal Grip
Sumo Squat in Between Legs Resistance Band
Sumo Squat Over Shoulder Resistance Band
Sumo Squats (Barbell)
Tricep Press Down Machine
Triceps Light Stretch
Underhand Cable Pulldowns
Upward Stretch
V Crunches
Wide Grip Pull Ups
Wide Stance Dumbbell Romanian Deadlifts
Wide-Grip Barbell Bench Press
Zercher Squat

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

WORKOUT ANIMATIONKettlebell Walkover Pushup

Choose movement

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

WORKOUT ANIMATIONAlternating Hamstring Curl

Choose movement

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.

Browse the whole library

Every session here is animated. Open the library browser and drill straight down to a week, a day and the actual movements — the same animations that play inside the app, running in the page.

Browse Upper Lower →

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.