Platesmith

Upper / Lower Rotating (3 day)

Four workouts run three days a week, so one week is upper, lower, upper and the next lower, upper, lower. Each half of the body still gets trained about three times a fortnight without a fourth day.

  • Intermediate
  • 3 days a week
  • About 55 min
  • Full gym
  • Build muscle

All programs

Free in Platesmith. Start this program in the app and it fills in your weights, times your rests and moves the weight up for you. No subscription needed for any program.

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How it progresses

Each exercise has a rep range. Stay at the same weight and add reps until every set reaches the top of the range, then add a little weight and work back up.

The workouts

Every exercise can be swapped in the app for one that works the same muscles, so missing equipment never stops you.

Upper A

ExerciseSets × reps
Barbell Bench Press4 × 6-10
Barbell Row4 × 6-10
Overhead Press3 × 8-12
Lat Pulldown3 × 10-12
Barbell Curl2 × 8-12
Triceps Pushdown2 × 10-15

Lower A

ExerciseSets × reps
Back Squat4 × 5-8
Romanian Deadlift3 × 8-10
Leg Press3 × 10-12
Lying Leg Curl3 × 10-12
Standing Calf Raise4 × 10-15

Upper B

ExerciseSets × reps
Incline Dumbbell Press4 × 8-12
Pull-up4 × 6-10
Seated Dumbbell Press3 × 8-12
Seated Cable Row3 × 10-12
Dumbbell Lateral Raise3 × 12-15
Hammer Curl2 × 10-12

Lower B

ExerciseSets × reps
Deadlift3 × 5
Front Squat3 × 6-8
Barbell Hip Thrust3 × 8-12
Leg Extension3 × 12-15
Seated Calf Raise4 × 12-15

Similar programs

General guidance, not medical advice. Start lighter than you think, and check with a doctor first if you have a health condition or injury.