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For whom

The whole body, every session. Pick this one if you can't decide.

Two sessions take turns. One leads with a squat, the other with a hinge, and both have a push and a pull after it. Run it on 2-3 days. Fewer days just means each lift comes back less often. Set your goal to Build muscle to grow, or Lose fat to lean out. The app paces your lifts to match. New to training? That's fine, every lift starts with a measurement. How it decides explains every rule the app follows.

On four days, Upper/Lower gives each half of the body its own day. If you want strength on the bar more than size, Starting Strength+ runs the same days.

Modifications

• Run the hinge slot as a round-back pull instead, for more erector work. Change the slot's movement pattern in the plan editor. The new lift measures first.
• A second arm slot in each session, if arms are the point. There is one already. Add the slots in the plan editor.

When to move on

Got a fourth day? Upper/Lower hits each muscle from more angles.