Free workout program
Power + Size Upper / Lower
4 days a week · Intermediate friendly · About 70 minutes · Full gym
A heavy day and a pump day for each half. Strength and size.
Best for: getting stronger, building muscle.
Your week
- Day 1Upper Power
- Day 2Lower Power
- Day 3Rest
- Day 4Upper Size
- Day 5Lower Size
- Day 6Rest
- Day 7Rest
Train on any days that work for you. Keep a rest day between hard sessions when you can.
Upper Power
6 exercisesBackChestShoulders
Bench PressBarbell4 × 3–5
- Retract shoulder blades, feet flat
- Lower bar to mid-chest
- Drive up and slightly back
Bent Over Barbell RowBarbell4 × 3–5
- Bend knees, hinge torso forward
- Row bar to lower torso
- Squeeze shoulder blades, keep back flat
Standing Military PressBarbell3 × 5–6
- Bar on front shoulders, grip wide
- Press bar overhead until arms lock
- Keep core tight, avoid leaning back
Pull-UpBodyweight3 × 5–8
- Start from full dead hang
- Pull elbows down and back
- Chin clears bar, control descent
Barbell CurlBarbell2 × 6–8
- Pin elbows to sides
- Curl bar up without swinging
- Squeeze biceps at top
Barbell Lying Triceps Extension Skull CrusherBarbell2 × 6–8
- Lie flat, bar over chest
- Lower bar just above forehead
- Keep elbows tucked and still
Lower Power
5 exercisesGlutesHamstringsCalves
Barbell Full SquatBarbell4 × 3–5
- Bar across traps, feet shoulder-width
- Sit hips back and down
- Keep knees tracking over toes
Barbell DeadliftBarbell3 × 3–5
- Hinge, grip bar shoulder-width
- Drive heels, extend hips and knees
- Keep back straight, chest lifted
Sled 45° Leg PressSled Machine3 × 8–10
- Sit back, feet shoulder-width on plate
- Press plate up, extend legs fully
- Don't lock knees, lower under control
Lever Lying Leg CurlLeverage Machine3 × 8–10
- Lie face down, heels under pad
- Curl legs toward glutes
- Keep hips on pad
Lever Standing Calf RaiseLeverage Machine4 × 8–12
- Shoulders under pads, feet shoulder-width
- Raise heels high, extend ankles
- Pause top, lower slow stretch
Upper Size
7 exercisesChestBackShoulders
Dumbbell Incline Bench PressDumbbell3 × 8–12
- Set bench to 45 degrees
- Lower dumbbells to chest sides
- Press up, elbows at 90 degrees
Cable PulldownCable3 × 10–12
- Grip bar wider than shoulders
- Pull bar down to chest
- Squeeze shoulder blades together
Lever Seated FlyLeverage Machine3 × 12–15
- Back on pad, elbows slightly bent
- Push handles together in front of chest
- Squeeze chest, then return slow
Cable Seated RowCable3 × 10–12
- Sit, feet on footrests
- Pull handles to body
- Squeeze shoulder blades together
Dumbbell Lateral RaiseDumbbell3 × 12–15
- Slight bend in elbows
- Raise dumbbells out to shoulder height
- Lead with elbows, control the descent
Cable Pushdown (With Rope Attachment)Cable3 × 10–12
- Grip rope, elbows at sides
- Push down to full extension
- Keep upper arms stationary
Dumbbell Incline Biceps CurlDumbbell3 × 10–12
- Sit on incline, arms extended
- Curl dumbbells to shoulder level
- Keep upper arms stationary
Lower Size
6 exercisesGlutesQuadsHamstrings
Sled Hack SquatSled Machine3 × 8–12
- Feet shoulder-width, toes slightly out
- Lower until thighs parallel, chest up
- Push through heels to rise
Barbell Romanian DeadliftBarbell3 × 8–10
- Stand feet shoulder-width, soft knees
- Hinge hips, lower bar close
- Push hips forward, squeeze glutes
Bulgarian Split SquatBody Weight3 × 10–12
- Rear foot on bench behind you
- Lower until front thigh parallel
- Keep weight on front heel
Lever Leg ExtensionLeverage Machine3 × 12–15
- Sit, shins under footpad
- Extend legs to straighten knees
- Pause, then lower slowly
Seated Leg CurlMachine3 × 12–15
- Sit, legs under lever pad
- Curl lever toward back of thighs
- Keep torso still throughout
Lever Standing Calf RaiseLeverage Machine4 × 12–15
- Shoulders under pads, feet shoulder-width
- Raise heels high, extend ankles
- Pause top, lower slow stretch
Run Power + Size Upper / Lower in the app
- • Pick your training days. Miss one and the next workout waits for you.
- • Beginner and advanced versions, with easier swaps or extra sets.
- • Every set logged, last time's numbers shown, PRs tracked.
- • Swap any exercise you don't like.
Included with the Training and Complete plans.
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