Home / Programs / Upper / Lower Split
Upper / Lower Split
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 | Percentage of 1RM or RPE, resolved live from your training maxes. |
| 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, not a flat workout list. Blocks are labeled by mesocycle (Accumulation, Intensification, Realization, Peak) and progress over the 10 weeks. Main lifts can run as a percentage of your training max, which resolves live from your maxes, so a heavier max reprices the plan without a rebuild. Log your AMRAP top sets and the app proposes a training-max bump at the end of each cycle, then reprices every percentage in one tap. 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.
Start Upper / Lower Split
Open Ægir Iron, go to Program, choose New Program, then Browse Programs, and load Upper / Lower Split. It is free on iOS, Android, and the web, with your data synced across all three.