Upper / Lower
Four days a week, every muscle trained twice — the proven step up from full-body. More volume, more focus, the same one rule.
If it didn't start automatically, use the button above. The Edge arrives tomorrow morning.
The program
Full-body training gets you started, then runs out of room. Upper/Lower splits the body in two so you can add the volume that drives intermediate progress — and still recover from it. It is the oldest step up in lifting because it works.
For lifters ready to step up from full-body to four focused days a week.
How it runs
What's inside
The science
Upper / Lower is built on what we publish in Studies. Read the evidence behind the method, then come back and put it to work.
Make it a system
Questions
How do I get it?
Drop your email above and the program downloads instantly — and The Edge, our one-minute daily letter, starts arriving each morning.
What do I actually receive?
A properly designed program — 13 pages — built to read on any device and print at home, plus the trackers that go with it.
What does it cost?
Nothing but your email. Every program in the library is yours — we would rather earn your inbox than your money.
Is it really mine to keep?
Yes. Once it is downloaded it is yours forever — print it, save it, and come back to it whenever you train.