Glutes · Upper/Lower

Hypertrophy

60 Min

Upper/Lower with hip work in every session. Same four days, more glutes.

Frequency4 Sessions/WeekTraining splitLower/upper

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Frequency

Training split

For whom

Upper/Lower with the glutes up front in every session, upper days included. Everything else sits on maintenance on purpose. Two presses and two pulls a week already cover the arms and side delts. Run it on 2-4 days. Fewer days just means each lift comes back less often. New to training? That's fine, every lift starts with a measurement. How it decides explains every rule the app follows.

If glutes are not the point, plain Upper/Lower is the same four days without the tilt. On three days, Glutes · Full Body does the same thing in two sessions.

Modifications

Run the hinge slot as a round-back pull instead, but only if erectors matter more to you than glutes. Change the slot's movement pattern in the plan editor. The new lift measures first.
More upper body work, so biceps, triceps or side delts at the end of the upper days. Left out on purpose, the presses and pulls cover them. Add the slots in the plan editor.

When to move on

Plain Upper/Lower when the tilt has done its job. Push/Pull/Legs if six days fit.

For whom

Modifications

When to move on

Session 1

Session 2

Session 3

Session 4

For whom

Modifications

When to move on