Run this plan in upprAuto-progression on your weights and RIR, week to week. Same plan, less guessing.
Paste it in and we'll grade it against the same science-backed approach we use in uppr — volume landmarks per muscle, training frequency, antagonist balance, movement coverage.
Free. No signup. Runs entirely in your browser.
Push: Bench Press 4x8 OHP 3x8 Incline DB Press 3x10 Lateral Raises 3x12 Triceps Pushdown 3x12 Pull: Pendlay Row 4x6 Pull-ups 3x10 Face Pulls 3x15 Barbell Curl 3x10 Legs: Squat 4x6 RDL 3x8 Leg Press 3x12 Leg Curl 3x12 Standing Calf Raise 4x12