Liftorra Open Liftorra

Program · 4 days a week

Upper / Lower

Four sessions a week: upper body, lower body, a rest day, then both again.

Beginner to intermediate2 different workouts, each done twice a week74 sets a week

The week

  • Mon Upper 7 exercises
  • Tue Lower 6 exercises
  • Wed Rest day
  • Thu Upper 7 exercises
  • Fri Lower 6 exercises
  • Sat Rest day
  • Sun Rest day

In the app you can change which day each session falls on, move a single session to another day, and start the week on Monday or Sunday.

Upper

Monday, Thursday · 19 sets
ExerciseSetsRepsRest
Barbell Bench PressBarbell 3 6-10 2:30
Barbell RowBarbell 3 6-10 2:30
Seated Dumbbell Shoulder PressDumbbell 3 8-12 2:30
Lat PulldownCable 3 8-12 2:30
Dumbbell Lateral RaiseDumbbell 3 12-15 1:30
Cable Triceps PushdownCable 2 10-12 1:30
Dumbbell CurlDumbbell 2 10-12 1:30

Lower

Tuesday, Friday · 18 sets
ExerciseSetsRepsRest
Barbell Back SquatBarbell 3 5-8 2:30
Romanian DeadliftBarbell 3 8-10 2:30
Leg PressPlate-loaded machine 3 10-12 2:30
Lying Leg CurlMachine 3 10-12 1:30
Standing Calf RaiseMachine 3 10-15 1:30
Cable CrunchCable 3 10-15 1:30

How to progress

  • Pick a first weight you could lift 2 or 3 more times. For a range of 8-12, choose a weight you could do about 14 times. Too light is fine: you go up quickly.
  • Work inside the rep range. When every set reaches the top of the range, add the smallest weight step next time: 2.5 kg on a barbell, machine or cable, 2 kg on dumbbells (5 lb in lb).
  • From your second session, Liftorra fills in last time. Every set arrives with last session's reps and weight. When every set hit the top of the range, the rows come prefilled one step heavier, at the bottom of the range. Your first session shows Set weight instead of a number, so type the weight you chose.

General guidance, not medical advice. If a movement hurts, stop and ask a qualified coach or physio.