PrupUpper lower 4-day routine
Two upper days and two lower days, alternating: Monday, Tuesday, Thursday and Friday. Every muscle trains twice a week with enough volume and real rest in between. It is the third routine in Prup onboarding and the one that performs best on four days.
The whole week
| Day | Exercise | Sets | Reps | Rest |
|---|---|---|---|---|
| Monday — Upper A — strength | Bench press | 4 | 4–6 | 3 min |
| Barbell row | 4 | 6–8 | 2–3 min | |
| Overhead press | 3 | 6–8 | 2 min | |
| Lat pulldown | 3 | 8–10 | 90 s | |
| Barbell curl | 2 | 8–10 | 60 s | |
| Skull crusher | 2 | 8–10 | 60 s | |
| Tuesday — Lower A — strength | Barbell back squat | 4 | 4–6 | 3 min |
| Romanian deadlift | 3 | 6–8 | 2–3 min | |
| Leg press | 3 | 8–10 | 2 min | |
| Leg curl | 3 | 8–10 | 90 s | |
| Standing calf raise | 4 | 10–12 | 60 s | |
| Thursday — Upper B — volume | Incline dumbbell press | 3 | 8–12 | 2 min |
| Pull-up | 3 | 8–12 | 2 min | |
| Seated cable row | 3 | 10–12 | 90 s | |
| Lateral raise | 4 | 12–15 | 60 s | |
| Dumbbell curl | 3 | 10–12 | 60 s | |
| Cable triceps extension | 3 | 12–15 | 60 s | |
| Friday — Lower B — volume | Deadlift | 3 | 5 | 3 min |
| Bulgarian split squat | 3 | 8–10 per leg | 2 min | |
| Leg extension | 3 | 12–15 | 90 s | |
| Hip thrust | 3 | 10–12 | 90 s | |
| Seated calf raise | 3 | 15 | 60 s |
Strength and volume in the same week
The first two days are heavy: few reps, long rests, the barbell basics. The last two raise the reps and change the variant. Every muscle gets a strength stimulus and a hypertrophy stimulus each week without them treading on each other: you do not arrive on Thursday wrecked from Monday because the work is different.
How to lay out the days
- Monday, Tuesday, Thursday, Friday: the layout in the table. Two days on, one off, two on, weekend off.
- If you can only do consecutive days: upper, lower, upper, lower Monday to Thursday works, because upper and lower do not compete for the same muscles.
- If you miss a day: do not make it up: move to the next one on the list. Making up days stacks fatigue into the following week.
How to progress
On strength days, add 2.5 kg on bench and overhead press and 5 kg on squat and deadlift when you close every set in the range. On volume days, double progression: reps first, then weight. A serious log is what tells you which of the two is due; Prup reads it for you and prescribes the next session of every exercise.
Questions about this routine
01Upper lower or push pull legs?
With four days, upper/lower: it spreads better and hits every muscle twice. With six, push pull legs. With three, full body. Frequency per muscle decides, not the name.
02Can I do it in 3 days?
Yes, rotating upper A, lower A, upper B one week and lower B, upper A, lower A the next. But with three days the full body routine usually performs better.
03How long are the sessions?
60 to 75 minutes with the rests in the table. If you go past 90, cut a set from the accessories, not from the basics.
Adapt it to you
Tell the generator your days, your equipment and what hurts, and get this structure adjusted for you.
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