Upper & LowerUpper lower split program · 8 workouts
Eight workouts split into upper and lower body days.
- Level
- Intermediate
- For
- Everyone
- Length
- 8 workouts
- Access
- Premium
Get the app
Included with Premium. Eligible store accounts get a 7-day free trial, which needs a card on file.
Who it suits
- You have finished a beginner program.
- You want a simple split for your next step.
How it builds
Eight workouts, four times through upper and lower. Most of your main lifts come back each round, heavier than the last, while the sets, reps and one or two exercises change. No workout repeats.
The workouts
Every workout, in the order you run them, with sets × reps. In the app, every exercise has a demo.
Workout 1Upper Body Day
- Barbell Bench Press3 × 8
- Cable Lat Pulldown Full Range Of Motion3 × 10
- Dumbbell Seated Shoulder Press3 × 10
- Lever Seated Row3 × 10
- Dumbbell Hammer Curl3 × 12
- Lever Lateral Raise3 × 15
Workout 2Lower Body Day
- Barbell Full Squat3 × 8
- Dumbbell Romanian Deadlift3 × 10
- Sled 45° Leg Press3 × 12
- Lever Seated Leg Curl3 × 12
- Lever Leg Extension3 × 12
- Lever Seated Calf Raise3 × 15
Workout 3Upper Body Day
- Barbell Bench Press4 × 8
- Dumbbell Bent Over Row4 × 10
- Dumbbell Seated Shoulder Press3 × 10
- Cable Lat Pulldown Full Range Of Motion3 × 10
- Lever Seated Reverse Fly3 × 15
- Cable Overhead Triceps Extension (Rope)3 × 12
Workout 4Lower Body Day
- Barbell Full Squat4 × 8
- Barbell Romanian Deadlift3 × 8
- Dumbbell Bulgarian Split Squat3 × 10
- Lever Lying Leg Curl3 × 12
- Lever Leg Extension3 × 12
- Sled Calf Press On Leg Press3 × 15
Workout 5Upper Body Day
- Dumbbell Incline Bench Press4 × 10
- Lever Seated Row4 × 10
- Barbell Standing Wide Military Press3 × 8
- Cable Lat Pulldown Full Range Of Motion3 × 10
- Dumbbell Hammer Curl3 × 12
- Lever Seated Reverse Fly3 × 15
Workout 6Lower Body Day
- Barbell Full Squat4 × 6
- Barbell Hip Thrust4 × 10
- Barbell Lunge3 × 10
- Lever Seated Leg Curl3 × 12
- Lever Leg Extension3 × 12
- Smith Standing Leg Calf Raise3 × 15
Workout 7Upper Body Day
- Barbell Bench Press4 × 6
- Lever Seated Row4 × 8
- Dumbbell Seated Shoulder Press3 × 10
- Cable Lat Pulldown Full Range Of Motion3 × 10
- Lever Lateral Raise3 × 15
- Cable Overhead Triceps Extension (Rope)3 × 12
Workout 8Lower Body Day
- Barbell Front Squat4 × 6
- Barbell Romanian Deadlift4 × 8
- Sled 45° Leg Press3 × 12
- Dumbbell Bulgarian Split Squat3 × 10
- Lever Lying Leg Curl3 × 12
- Lever Seated Calf Raise3 × 15
Finish it, then pick what's next
When you finish, you get a program card to share. Then pick another program, run this one again, or choose AI-Designed, the Premium plan that never runs out.
Questions
Can I switch programs?
Yes. You run one program at a time, so selecting a new one ends the current one and starts the new one from its first workout. Everything you have done stays in Progress.
What happens when I finish?
You get a finish card with your workouts, minutes and calories, ready to share. Then pick your next program, restart this one from its page, or choose AI-Designed with Premium.
Can anyone run Upper & Lower?
Yes. Everyone sees every program in ARVIA. Upper & Lower is an intermediate program that comes with Premium, and it suits you once a beginner program feels familiar.