The upper lower split app that sets every weight for you

What an upper/lower lifter needs from an app

• Four routines, free

  Upper A, Lower A, Upper B, Lower B. The free tier holds up to 4 active routines, which is exactly an upper/lower split, with unlimited workouts and weight suggestions included.

• Heavy and volume days tracked apart

  Squat for fives on Monday and leg press for fifteens on Thursday are separate exercises with their own history. Each one moves from its own sets, so a hard heavy day never drags down the volume day.

  

• The next session, before you open the app

  Home Screen widgets show your next session and the trend on your top lift. The Dashboard has the next workout ready with a starting weight on every exercise.

  

• No maxes to type in

  You never test a one-rep max. Lifts you've logged or imported from Hevy, Strong or FitNotes start from your history. New ones start light, marked Estimate, and one set of max reps measures you.

• Upper days that fit under an hour

  Upper days carry the most exercises. Run curls and triceps as a superset, or ask Coach to shorten today. It shows the change as a preview and nothing applies until you tap Apply changes.

An upper/lower week, set by set

Lower 1: the heavy day

Two years of lifting, four days a week. Squat and hip thrust go heavy here; Lower 2 does the volume.

Exercise	You logged	Next session	Why
Barbell Back Squat	135 lb, 8 / 8 / 8 / 8, 2 left	140 lb × 5–8	Every set reached the top of 5–8. One step up, target back to 5.
Hip Thrust	185 lb, 10 / 9 / 9, 2 left	185 lb × 10	The weakest set hit today's target of 9. Same weight, aim for 10.
Seated Leg Curl	70 lb, 12 / 12 / 11, 1 left	70 lb × 12	The weakest set hit today's target of 11, short of the top of 8–12. Same weight, aim for 12.
Hip Abduction Machine	100 lb, 25 / 25 / 25, 1 left	110 lb × 15–25	Top of the range on all three sets. Next step on the stack, reps back to 15.

Only the lifts that earned it go up. The rest know exactly what they need next time.

Upper 1: when the first set says the weight is off

Same lifter, upper heavy day. The target is 8 reps with 2 left, and the app checks every set against it.

Exercise	You logged	Next session	Why
Incline Dumbbell Press	40 lb pair, 8 reps, 4 left	40 lb for set 2	It works out to 42 lb (40 × 41 ÷ 39), and the gym's dumbbells go 40, 45. The weight holds; more reps will earn the jump.
Lat Pulldown	120 lb, 8 reps, 4 left	125 lb for set 2	120 × 41 ÷ 39 ≈ 126. The stack moves in 5 lb steps, so 125 lb.
Seated Cable Row	100 lb, 7 reps, nothing left (target 10, 1 left)	90 lb for set 2	Below the 8–12 range. 100 × 36 ÷ 40 = 90 lb, marked as a correction.

Corrections only use weights your equipment can make, so you never chase a number you can't load.

Upper/lower plans that open in RIRLift

• The best workout routine for the days you can train

  4 days a week: upper/lower

  The classic 4-day split: a press-first and an arms-and-pulls-first upper day, a squat day and a leg press day.

  4× a week · 68 sets a week · ~40 min

  Add to RIRLift

  Add to RIRLift

  Scan with your iPhone camera to add this plan.

  See the plan

• The best workout for women, for your week

  4 days a week, upper/lower split

  Heavy and volume versions of each day, with more glute work. The examples above use this plan.

  4× a week · 59 sets a week · ~40 min

  Add to RIRLift

  Add to RIRLift

  Scan with your iPhone camera to add this plan.

  See the plan

• The best workout plan for muscle gain, for where you are now

  Past a year of lifting, gains have stalled

  For lifters whose full-body routine stopped working: heavy and volume upper/lower days with more sets per muscle.

  4× a week · 76 sets a week · ~50 min

  Add to RIRLift

  Add to RIRLift

  Scan with your iPhone camera to add this plan.

  See the plan

Make it fit you

• Pick your four days

  Upper, lower, rest, upper, lower is the usual week, for example Monday, Tuesday, Thursday, Friday. Set a reminder for each training day when you add the plan.

• Tell it your equipment

  Choose what your gym has, down to the dumbbell set. Weights round to jumps you can actually load, and swaps stay inside what's there.

• Set your units per exercise

  Barbell in pounds and a machine labelled in kilograms? Units are set per exercise, so each one matches what's printed on the equipment.

• Build or tweak it on a computer

  The web planner lays out all four days side by side. Edit exercises, sets and rep ranges there, then import the program.

• Watch the upper day's last exercise

  Late exercises on a long upper day are the first to stall. The upper/lower guide explains why, and what to move earlier.

Questions

Read next

• Upper/lower split: why the upper day decides if it works

  How to build the four days so the upper day doesn't run out of steam.

• The best workout routine for the days you can train

  The 4-day upper/lower plan in full, with every exercise demo.

• 4 day workout split: how to spend four sessions well

  Upper/lower against the other ways to use four days.

• The best workout for women, for your week

  The heavy/volume upper/lower plan used in the examples.

• How long should a workout be?

  Check that an upper day fits the time you have.

More ways lifters use RIRLift

• The push pull legs app that remembers every day of the split

  3-day or 6-day PPL with each day prefilled from last time and weights that move when your sets earn it.

• The full body workout app that knows what to lift each day

  Full-body plans for 2, 3 or 4 days a week, with each lift's weight set from your last session.

• The workout app for intermediate lifters whose gains have slowed

  Progression past the beginner stage: jumps sized by RIR, stalls caught early, and years of history imported.

Every lifter and goal