Radar chart of the 4-day Classic Upper/Lower training program showing muscle, strength, grind, and burn levels.

Weekly Structure

Day
Exercise
Target
MonUpper 1Chest + Back + Shoulders + Arms
TueLower 1Quads + Hamstrings + Glutes + Calves
Wed
Rest
Rest
ThuUpper 2Chest (Angle Shift) + Back (Row Focus) + Arms
FriLower 2Lower 2: Glutes + Hamstring Isolation + Calves
Sat
Rest
Rest
Sun
Rest
Rest
You’ll train upper and lower with structure, recover with enough time to grow, and walk away each week knowing nothing was wasted.

Who It’s For

It’s for lifters who’ve been around long enough to know that what matters is showing up, staying sharp, and stacking real progress. Classic UL gives you the structure to do that — four days, full coverage, and room to live your life outside the gym.

Upper 1 :Chest + Back + Shoulders + Arms

Excercise
Sets
Reps
Focus
Rest
Barbell Bench Press
4
6 - 8
Heavy chest + triceps drive
90 sec
Barbell Row (Overhand)
4
8 - 10
Back thickness + grip load
90 sec
Dumbbell Incline Press (30°)
3
10 - 12
Upper chest focus
60 sec
Lat Pulldown (wide grip)
3
10 - 12
Stretch + pull for lats
60 sec
Lateral Raises
3
12 - 15
Shoulder width + shape
30 sec
EZ Bar Curls
3
10 - 12
Controlled biceps work
30-45 sec
Rope Pushdowns
3
12 - 15
Lockout + triceps pump
30 sec
Expect 45–60 minutes total.
‍Start heavy, then transition into clean, controlled volume. Every movement should feel intentional — no wasted reps. You’re building the foundation right here.
Workout Flow Explained ▼
What Each Rep Range Should Feel Like
How to Know If You’re Using the Right Weight
Progressive Overload ( You might need to read )
Rest Time

Lower 1 :Quads + Hamstrings + Glutes + Calves

Excercise
Sets
Reps
Focus
Rest
Help
Barbell Back Squat
4
6 – 8
Heavy quad + glute drive
90-120 sec
Romanian Deadlift (Barbell or DB)
3
8 – 10
Hamstring length + hip hinge
90 sec
Dumbbell Walking Lunges
3
10/leg
Stability, balance, leg tension
75 sec
Leg Extension
3
12 - 15
Quad isolation + peak contraction
30-45 sec
Seated Leg Curl
3
12 - 15
Hamstring squeeze + control
45 sec
Standing Calf Raise
3
12 - 15
Full stretch + lockout
30 sec
Seated Calf Raise (optional)
2
15 - 20
Deep calf isolation
30 sec
Expect 45–55 minutes total.
Lower 1 brings the heat early in the week.
You’ll start with power, move through stability, and finish with focused isolation that makes every rep count.
This session’s not about fatigue — it’s about intent.
By the end, your legs will feel cooked — and you’ll know it’s working.
Workout Flow Explained ▼
What Each Rep Range Should Feel Like
How to Know If You’re Using the Right Weight
Progressive Overload ( You might need to read )
Rest Time

Upper 2 :Chest (Angle Shift) + Back (Row Focus) + Arms

Excercise
Sets
Reps
Focus
Rest
Help
Incline Smith Press (~15–20°)
3
8 – 10
Upper chest, clean pressing path
60 sec
Cable Row (Seated or Machine)
4
10 – 12
Mid-back pull, full contraction
60-75 sec
Dumbbell Arnold Press
3
10 - 12
Shoulders through full range
60 sec
Dumbbell Chest Fly (Flat Bench)
3
12 - 15
Chest stretch + squeeze
45 sec
Face Pulls (Rope, high pull)
3
12 - 15
Rear delts + scap health
30-45 sec
Alternating Dumbbell Curl
3
10 - 12
Controlled biceps tension
30 sec
Overhead Cable Triceps Extension
3
12 - 15
Long head stretch and lockout
30 sec
Expect 50–60 minutes total.
This session brings angles, isolation, and control — but don’t get it twisted.You’re still pushing hard.
Upper 2 finishes what you started on Day 1 , and by the end, your upper body will feel full, tight, and earned.
Workout Flow Explained ▼
What Each Rep Range Should Feel Like
How to Know If You’re Using the Right Weight
Progressive Overload ( You might need to read )
Rest Time

Lower 2 :Glutes + Hamstring Isolation + Calves

Excercise
Sets
Reps
Focus
Rest
Help
Barbell Hip Thrust
4
10 – 12
Glute overload + full lockout
60 sec
Dumbbell Romanian Deadlift (light)
3
12 – 15
Hamstring stretch + control
60 sec
Cable Kickbacks
3
15-20/leg
Glute isolation, high rep burn
30-45 sec
Seated or Lying Leg Curl
3
12 - 15
Hamstring squeeze + tempo work
45 sec
Standing Calf Raise
3
12 - 15
Full stretch + heavy drive
30 sec
Seated Calf Raise
3
15-20
Soleus + deep burn finisher
30 sec
Expect 50–60 minutes total.
This session isolates hard and finishes what Lower 1 didn’t.
Glutes and hams take over, quads stay out of the way.By the end, your posterior chain will feel locked in — and your recovery won’t get wrecked.
Workout Flow Explained ▼
What Each Rep Range Should Feel Like
How to Know If You’re Using the Right Weight
Progressive Overload ( You might need to read )
Rest Time

Optional Finisher

Excercise
Sets
Reps
Focus
Rest
Help
Cable Crunch
3
15 - 20
Upper abs + controlled contraction
30 sec
Hanging Knee Raise or Leg Raise
3
12 – 15
Lower abs + control
30 sec
Side Plank with Reach-Through
2
8–10/side
Obliques + anti-rotation
30 sec
Fast and focused. This core finisher hits everything you need in under 10 minutes. Do it right, then you’re done.
The full 4-day Classic UL split. Simple structure, smart recovery, and real progress you can track. Show up, train with intent — and let consistency do the rest.
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