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Upper / Lower Split

Intermediate 10 weeks 4 days/week General Strength & Hypertrophy

Upper / Lower Split is an intermediate general strength program that runs 10 weeks at 4 sessions per week. It is built into Ægir Iron and free to load for individual lifters and for athletes on a coach's roster.

What this program is

A 10-week classic upper/lower split for solo lifters. Four sessions per week alternating squat-focused and deadlift-focused lower days with bench-focused and press-focused upper days. Balanced strength and hypertrophy.

At a glance

Discipline	General Strength & Hypertrophy
Experience level	Intermediate
Length	10 weeks
Training days	4 per week
Equipment	Barbell + Dumbbells + Cables + Machines
Loading	RPE targets per block; you choose the weight.
Price	Free for individual lifters and rostered athletes

Free for individual lifters and for athletes on a coach's roster. Coaches pay only for roster tools.

How it works in Ægir Iron

Inside Ægir Iron the plan is real Cycle, Block, Week, Day structure. The 10 weeks are grouped into 3 blocks, and the sets, reps and effort targets change from one block to the next. Lifts carry RPE targets rather than percentages, and you choose the weight. If you would rather run a lift off a percentage of your max, switch that row to a percentage in the editor. You load it in a couple of taps, then adjust any session, and a coach can push it to an athlete's account in real time.

Load Upper / Lower Split as is, or use it as a starting point and adjust the sets, reps, exercises, or loading to fit you. Save any version as a reusable template that a coach can assign in a couple of taps.

Start Upper / Lower Split

Open Ægir Iron, go to Program and choose New Program, then the Program Wizard. On the first screen pick your discipline, then choose Upper / Lower Split from the cards under WHAT DO YOU WANT TO RUN? It is free on iOS, Android, and the web, with your data synced across all three.

Load Upper / Lower Split free →