KufuUpper / Lower
Upper / Lower is a gym training plan in Kufu for 4–5 days a week: four days alternating upper and lower body. Weights-forward, straightforward to progress. It has 4 sessions and needs dumbbells and a bench, or a full gym.
- Days a week
- 4–5
- Sessions
- 4
- Style
- Gym
- Equipment
- Dumbbells and a bench, or a full gym
From the plan library in Kufu 2.0 · Last updated 2026-10-13
The sessions
As Kufu builds it for a full gym in the first cycle with default answers (build muscle, 60-minute sessions). At home with dumbbells, or on a bar and the floor, Kufu swaps in versions you can do there. Accessory exercises rotate between five-week cycles. Every exercise can be swapped, removed or reordered.
Upper A
- Dumbbell Bench Press4 × 6–8
- Pull-ups3 × 8–12
- Overhead Press (seated DB)3 × 8–10
- Chest-Supported Row3 × 10–12
- Bicep Curls3 × 10–12
Plus a 4-move warm-up and a 3-move cooldown.
Lower A
- Belt Squat / Hack Squat4 × 8–10
- Bulgarian Split Squat3 × 10–12 each
- Lying Leg Curl3 × 10–12
- Dead Bug3 × 8 each side
Plus a 3-move warm-up and a 3-move cooldown.
Upper B
- Dips3 × 8–10
- Cable Row (neutral grip)3 × 10–12
- Lateral Raise3 × 12–15
- Cable Face Pull3 × 15–20
- Triceps Pushdown3 × 12–15
Plus a 4-move warm-up and a 3-move cooldown.
Lower B
- Trap Bar Deadlift (high handles)4 × 5–6
- Hip Thrust3 × 8–10
- Nordic Curl (eccentric)3 × 5–8
- Calf Raises3 × 12–15
- Suitcase Carry2 × 30m each side
Plus a 3-move warm-up and a 3-move cooldown.
How the week runs
Sessions are done in order and named for what they train, not for a weekday. Pick more days than the plan has sessions and the sessions repeat, with different accessory exercises the second time round. Pick fewer and the least important session is the one dropped.
It assumes you already know the main lifts. For a first plan Kufu suggests Hybrid Full Body, Bar & Floor, Bodyweight Full Body, Full Body 3×.