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Original starter · 6 weeks

Natural Upper Lower Six Week

A six-week upper and lower split that trains each muscle twice weekly and ramps effort before a planned light week.

Open editable programStart blank
6weeks
4days a week
24sessions
540working sets

Every week is written out below. Opening the builder lets you adapt the exercises, loads and progression, then share a link to your own version.

How the block progresses

Measured from the prescriptions below, week 1 against week 6.

MeasureWeek 1Week 6Change
Working sets8454−36%
Total reps732524−28%
Reps per set8.79.7+11%
Average RPE7.46.4−13%

Week 1

DAY 1 - MON - Upper Strength

ExerciseSets × repsEffort / loadRest
Bench Press4 × 6-8RPE 72:30
Barbell Row4 × 6-8RPE 72:30
Seated Dumbbell Shoulder Press3 × 8-10RPE 72:00
Lat Pulldown3 × 8-10RPE 72:00
Dumbbell Lateral Raise3 × 10-15RPE 81:15
EZ-Bar Curl3 × 10-15RPE 81:15
Overhead Cable Triceps Extension3 × 10-15RPE 81:15

DAY 2 - TUE - Lower Strength

ExerciseSets × repsEffort / loadRest
Back Squat4 × 6-8RPE 72:30
Romanian Deadlift3 × 8-10RPE 72:00
Leg Press3 × 8-10RPE 72:00
Seated Leg Curl3 × 10-15RPE 81:15
Standing Calf Raise3 × 10-15RPE 81:15
Cable Crunch3 × 10RPE 71:00

DAY 3 - THU - Upper Volume

ExerciseSets × repsEffort / loadRest
Incline Dumbbell Press3 × 8-10RPE 72:00
Chest-Supported Dumbbell Row3 × 8-10RPE 72:00
Close-Grip Lat Pulldown3 × 8-10RPE 72:00
Cable Fly3 × 10-15RPE 81:15
Face Pull3 × 10-15RPE 81:15
Incline Dumbbell Curl3 × 10-15RPE 81:15
Cable Triceps Pushdown3 × 10-15RPE 81:15

DAY 4 - FRI - Lower Volume

ExerciseSets × repsEffort / loadRest
Hack Squat3 × 8-10RPE 72:00
Barbell Hip Thrust3 × 8-10RPE 72:00
Bulgarian Split Squat · per side3 × 8-10RPE 72:00
Leg Extension3 × 10-15RPE 81:15
Lying Leg Curl3 × 10-15RPE 81:15
Seated Calf Raise3 × 10-15RPE 81:15
Hanging Knee Raise3 × 10RPE 71:00

Week 2

DAY 1 - MON - Upper Strength

ExerciseSets × repsEffort / loadRest
Bench Press4 × 6-8RPE 7.52:30
Barbell Row4 × 6-8RPE 7.52:30
Seated Dumbbell Shoulder Press3 × 8-10RPE 7.52:00
Lat Pulldown3 × 8-10RPE 7.52:00
Dumbbell Lateral Raise3 × 10-15RPE 8.51:15
EZ-Bar Curl3 × 10-15RPE 8.51:15
Overhead Cable Triceps Extension3 × 10-15RPE 8.51:15

DAY 2 - TUE - Lower Strength

ExerciseSets × repsEffort / loadRest
Back Squat4 × 6-8RPE 7.52:30
Romanian Deadlift3 × 8-10RPE 7.52:00
Leg Press3 × 8-10RPE 7.52:00
Seated Leg Curl3 × 10-15RPE 8.51:15
Standing Calf Raise3 × 10-15RPE 8.51:15
Cable Crunch3 × 12RPE 71:00

DAY 3 - THU - Upper Volume

ExerciseSets × repsEffort / loadRest
Incline Dumbbell Press3 × 8-10RPE 7.52:00
Chest-Supported Dumbbell Row3 × 8-10RPE 7.52:00
Close-Grip Lat Pulldown3 × 8-10RPE 7.52:00
Cable Fly3 × 10-15RPE 8.51:15
Face Pull3 × 10-15RPE 8.51:15
Incline Dumbbell Curl3 × 10-15RPE 8.51:15
Cable Triceps Pushdown3 × 10-15RPE 8.51:15

DAY 4 - FRI - Lower Volume

ExerciseSets × repsEffort / loadRest
Hack Squat3 × 8-10RPE 7.52:00
Barbell Hip Thrust3 × 8-10RPE 7.52:00
Bulgarian Split Squat · per side3 × 8-10RPE 7.52:00
Leg Extension3 × 10-15RPE 8.51:15
Lying Leg Curl3 × 10-15RPE 8.51:15
Seated Calf Raise3 × 10-15RPE 8.51:15
Hanging Knee Raise3 × 12RPE 71:00

Week 3

DAY 1 - MON - Upper Strength

ExerciseSets × repsEffort / loadRest
Bench Press4 × 6-8RPE 82:30
Barbell Row4 × 6-8RPE 82:30
Seated Dumbbell Shoulder Press4 × 8-10RPE 82:00
Lat Pulldown4 × 8-10RPE 82:00
Dumbbell Lateral Raise4 × 10-15RPE 91:15
EZ-Bar Curl4 × 10-15RPE 91:15
Overhead Cable Triceps Extension4 × 10-15RPE 91:15

DAY 2 - TUE - Lower Strength

ExerciseSets × repsEffort / loadRest
Back Squat4 × 6-8RPE 82:30
Romanian Deadlift4 × 8-10RPE 82:00
Leg Press4 × 8-10RPE 82:00
Seated Leg Curl4 × 10-15RPE 91:15
Standing Calf Raise4 × 10-15RPE 91:15
Cable Crunch3 × 12RPE 7.51:00

DAY 3 - THU - Upper Volume

ExerciseSets × repsEffort / loadRest
Incline Dumbbell Press4 × 8-10RPE 82:00
Chest-Supported Dumbbell Row4 × 8-10RPE 82:00
Close-Grip Lat Pulldown4 × 8-10RPE 82:00
Cable Fly4 × 10-15RPE 91:15
Face Pull4 × 10-15RPE 91:15
Incline Dumbbell Curl4 × 10-15RPE 91:15
Cable Triceps Pushdown4 × 10-15RPE 91:15

DAY 4 - FRI - Lower Volume

ExerciseSets × repsEffort / loadRest
Hack Squat4 × 8-10RPE 82:00
Barbell Hip Thrust4 × 8-10RPE 82:00
Bulgarian Split Squat · per side4 × 8-10RPE 82:00
Leg Extension4 × 10-15RPE 91:15
Lying Leg Curl4 × 10-15RPE 91:15
Seated Calf Raise4 × 10-15RPE 91:15
Hanging Knee Raise3 × 12RPE 7.51:00

Week 4

DAY 1 - MON - Upper Strength

ExerciseSets × repsEffort / loadRest
Bench Press4 × 5-6RPE 83:00
Barbell Row4 × 5-6RPE 83:00
Seated Dumbbell Shoulder Press4 × 8-10RPE 8.52:00
Lat Pulldown4 × 8-10RPE 8.52:00
Dumbbell Lateral Raise4 × 10-12RPE 91:15
EZ-Bar Curl4 × 10-12RPE 91:15
Overhead Cable Triceps Extension4 × 10-12RPE 91:15

DAY 2 - TUE - Lower Strength

ExerciseSets × repsEffort / loadRest
Back Squat4 × 5-6RPE 83:00
Romanian Deadlift4 × 8-10RPE 8.52:00
Leg Press4 × 8-10RPE 8.52:00
Seated Leg Curl4 × 10-12RPE 91:15
Standing Calf Raise4 × 10-12RPE 91:15
Cable Crunch3 × 15RPE 81:00

DAY 3 - THU - Upper Volume

ExerciseSets × repsEffort / loadRest
Incline Dumbbell Press4 × 8-10RPE 8.52:00
Chest-Supported Dumbbell Row4 × 8-10RPE 8.52:00
Close-Grip Lat Pulldown4 × 8-10RPE 8.52:00
Cable Fly4 × 10-12RPE 91:15
Face Pull4 × 10-12RPE 91:15
Incline Dumbbell Curl4 × 10-12RPE 91:15
Cable Triceps Pushdown4 × 10-12RPE 91:15

DAY 4 - FRI - Lower Volume

ExerciseSets × repsEffort / loadRest
Hack Squat4 × 8-10RPE 8.52:00
Barbell Hip Thrust4 × 8-10RPE 8.52:00
Bulgarian Split Squat · per side4 × 8-10RPE 8.52:00
Leg Extension4 × 10-12RPE 91:15
Lying Leg Curl4 × 10-12RPE 91:15
Seated Calf Raise4 × 10-12RPE 91:15
Hanging Knee Raise3 × 15RPE 81:00

Week 5

DAY 1 - MON - Upper Strength

ExerciseSets × repsEffort / loadRest
Bench Press4 × 5-6RPE 8.53:00
Barbell Row4 × 5-6RPE 8.53:00
Seated Dumbbell Shoulder Press4 × 8-10RPE 92:00
Lat Pulldown4 × 8-10RPE 92:00
Dumbbell Lateral Raise4 × 12-15RPE 9.51:15
EZ-Bar Curl4 × 12-15RPE 9.51:15
Overhead Cable Triceps Extension4 × 12-15RPE 9.51:15

DAY 2 - TUE - Lower Strength

ExerciseSets × repsEffort / loadRest
Back Squat4 × 5-6RPE 8.53:00
Romanian Deadlift4 × 8-10RPE 92:00
Leg Press4 × 8-10RPE 92:00
Seated Leg Curl4 × 12-15RPE 9.51:15
Standing Calf Raise4 × 12-15RPE 9.51:15
Cable Crunch3 × 15RPE 8.51:00

DAY 3 - THU - Upper Volume

ExerciseSets × repsEffort / loadRest
Incline Dumbbell Press4 × 8-10RPE 92:00
Chest-Supported Dumbbell Row4 × 8-10RPE 92:00
Close-Grip Lat Pulldown4 × 8-10RPE 92:00
Cable Fly4 × 12-15RPE 9.51:15
Face Pull4 × 12-15RPE 9.51:15
Incline Dumbbell Curl4 × 12-15RPE 9.51:15
Cable Triceps Pushdown4 × 12-15RPE 9.51:15

DAY 4 - FRI - Lower Volume

ExerciseSets × repsEffort / loadRest
Hack Squat4 × 8-10RPE 92:00
Barbell Hip Thrust4 × 8-10RPE 92:00
Bulgarian Split Squat · per side4 × 8-10RPE 92:00
Leg Extension4 × 12-15RPE 9.51:15
Lying Leg Curl4 × 12-15RPE 9.51:15
Seated Calf Raise4 × 12-15RPE 9.51:15
Hanging Knee Raise3 × 15RPE 8.51:00

Week 6

DAY 1 - MON - Upper Strength

ExerciseSets × repsEffort / loadRest
Bench Press2 × 6RPE 62:30
Barbell Row2 × 6RPE 62:30
Seated Dumbbell Shoulder Press2 × 8-10RPE 62:00
Lat Pulldown2 × 8-10RPE 62:00
Dumbbell Lateral Raise2 × 12-15RPE 71:15
EZ-Bar Curl2 × 12-15RPE 71:15
Overhead Cable Triceps Extension2 × 12-15RPE 71:15

DAY 2 - TUE - Lower Strength

ExerciseSets × repsEffort / loadRest
Back Squat2 × 6RPE 62:30
Romanian Deadlift2 × 8-10RPE 62:00
Leg Press2 × 8-10RPE 62:00
Seated Leg Curl2 × 12-15RPE 71:15
Standing Calf Raise2 × 12-15RPE 71:15
Cable Crunch2 × 10RPE 61:00

DAY 3 - THU - Upper Volume

ExerciseSets × repsEffort / loadRest
Incline Dumbbell Press2 × 8-10RPE 62:00
Chest-Supported Dumbbell Row2 × 8-10RPE 62:00
Close-Grip Lat Pulldown2 × 8-10RPE 62:00
Cable Fly2 × 12-15RPE 71:15
Face Pull2 × 12-15RPE 71:15
Incline Dumbbell Curl2 × 12-15RPE 71:15
Cable Triceps Pushdown2 × 12-15RPE 71:15

DAY 4 - FRI - Lower Volume

ExerciseSets × repsEffort / loadRest
Hack Squat2 × 8-10RPE 62:00
Barbell Hip Thrust2 × 8-10RPE 62:00
Bulgarian Split Squat · per side2 × 8-10RPE 62:00
Leg Extension2 × 12-15RPE 71:15
Lying Leg Curl2 × 12-15RPE 71:15
Seated Calf Raise2 × 12-15RPE 71:15
Hanging Knee Raise2 × 10RPE 61:00