Nishaana
The Upper / Lower Split program.
The Upper / Lower Split is a intermediate strength & size program run 4 days a week. A balanced four-day split that trains the whole upper body and lower body twice a week each — the best blend of frequency, volume and recovery for most people.
Overview
A balanced four-day split that trains the whole upper body and lower body twice a week each — the best blend of frequency, volume and recovery for most people.
Who it's for: Anyone who can train four days a week and wants both strength and size without living in the gym.
Weekly schedule
Pick the lifts for each day from the exercise library, or let Nishaana fill them in for you.
How to progress
Linear on the main lifts (add weight weekly while you can), double progression on accessories. If you stall for two sessions in a row, take a small deload and build back — see progressive overload for the full method.
Related programs
Common questions.
Is the Upper / Lower Split good for beginners?
The Upper / Lower Split is a intermediate program. Anyone who can train four days a week and wants both strength and size without living in the gym. If you are brand new to lifting, start with a beginner full-body or StrongLifts 5x5 program first.
How many days a week is the Upper / Lower Split?
4 days a week. A balanced four-day split that trains the whole upper body and lower body twice a week each — the best blend of frequency, volume and recovery for most people.
How do you progress on the Upper / Lower Split?
Linear on the main lifts (add weight weekly while you can), double progression on accessories.
Can I run the Upper / Lower Split for free?
Yes. You can follow the full Upper / Lower Split schedule free in Nishaana — it loads the weekly plan, pre-fills your sets and auto-progresses your weights as you hit your targets.
Start the Upper / Lower Split today.
Follow the full schedule free in your browser — the app handles the progression for you.
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