Two upper days, two lower days — more recovery without losing training frequency. A strong default for anyone with a busy week.
Splitting the body into just two halves means every muscle group gets trained twice a week with a full rest day built in between, which is enough frequency to build strength and size without needing to be in the gym six days a week.
Upper and Lower each run twice, with rest days spaced around them.
Chest, back, and shoulders in the same session.
| Exercise | Sets | Reps / Time | Rest |
|---|---|---|---|
Bench Press | 4 | 6-8 | 2 min |
Barbell Row | 4 | 8 | 90 sec |
Overhead Press | 3 | 8 | 90 sec |
Lat Pulldown | 3 | 10-12 | 60 sec |
Lateral Raise | 3 | 12-15 | 60 sec |
Quads, hamstrings, glutes, and calves.
| Exercise | Sets | Reps / Time | Rest |
|---|---|---|---|
Back Squat | 4 | 6-8 | 2-3 min |
Romanian Deadlift | 3 | 8-10 | 90 sec |
Leg Press | 3 | 10-12 | 90 sec |
Leg Curl | 3 | 12 | 60 sec |
Calf Raise | 4 | 12-15 | 45 sec |
With only two rest days built in, keep the two upper sessions balanced between pressing and pulling volume so nothing gets neglected — it's easy to let bench press dominate both days if you're not tracking it.