Select your available weekly gym days (2 to 6), session duration cap and weekly endurance or sport sessions to match your schedule to the optimal split (Full Body, Upper/Lower, 3-Day Hybrid U/L+FB, 5-Day U/L+PPL, or 6-Day PPL) using the finding from Schoenfeld et al. (2016) that training each muscle at least twice a week builds more muscle than once.
Core Equation & Guard-Rail
Target Frequency ≥ 2×/Muscle/Week · Session Cap = 6–10 Sets/Muscle · Lower Recovery Buffer ≥ 48h
Schoenfeld, Ogborn and Krieger (2016) found that, with weekly sets matched, training each muscle group at least twice per week built more muscle than once-weekly splits. When you also run or play sport 3 or more days a week, keeping dedicated leg days to 2 is a common way to protect lower-limb recovery.
4-Day Upper / Lower Split
2x per week (Schoenfeld 2016: at least twice weekly)
13 sets/muscle/wk
Schoenfeld 2x/wk matrix
17 total sets
Zero junk volume
Four sessions split into two Upper and two Lower days hits every muscle group twice per week while leaving three clean recovery or endurance days.
| Day | Session Structure | Recovery & Spacing Note |
|---|---|---|
| Mon | Lower A (Squat + Hinge Focus) | Primary heavy lower stimulus |
| Tue | Upper A (Horizontal Push/Pull) | Easy Zone 2 cardio 6h+ away if needed |
| Wed | Endurance / Field Session 1 | 48h buffer after Monday legs |
| Thu | Lower B (Unilateral + Posterior) | Stop 2 RIR; low eccentric soreness |
| Fri | Upper B (Vertical Push/Pull + Arms) | High hypertrophy density |
| Sat | Long Run / Match / Ride | 48h after Thursday lower |
| Sun | Full Rest | CNS & glycogen restoration |
General fitness and training estimates only. Not medical advice.
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Target Frequency ≥ 2×/Muscle/Week · Session Cap = 6–10 Sets/Muscle · Lower Recovery Buffer ≥ 48h
Schoenfeld, Ogborn and Krieger (2016) found that, with weekly sets matched, training each muscle group at least twice per week built more muscle than once-weekly splits. When you also run or play sport 3 or more days a week, keeping dedicated leg days to 2 is a common way to protect lower-limb recovery.
General fitness and training estimates only, labelled EST. Not medical advice or a clinical diagnosis.
Verified Literature
When weekly sets are matched, training each muscle group at least twice a week built more muscle than training it once a week.
Schoenfeld, B.J., Ogborn, D. & Krieger, J.W. "Effects of Resistance Training Frequency on Measures of Muscle Hypertrophy: A Systematic Review and Meta-Analysis." Sports Medicine, 2016;46(11):1689-1697. doi:10.1007/s40279-016-0543-8
View the sourceMore quality sets generally means more muscle, and this meta-analysis is why your weekly volume grows deliberately rather than all at once.
Schoenfeld, B.J., Ogborn, D. & Krieger, J.W. "Dose-response relationship between weekly resistance training volume and increases in muscle mass: a systematic review and meta-analysis." Journal of Sports Sciences, 2017;35(11):1073-1082. doi:10.1080/02640414.2016.1210197
View the sourceWhen strength and endurance share a week we space and shape them using this meta-analysis, so one goal never quietly eats the other.
Wilson, J.M., Marin, P.J., Rhea, M.R., Wilson, S.M.C., Loenneke, J.P. & Anderson, J.C. "Concurrent training: a meta-analysis examining interference of aerobic and resistance exercises." Journal of Strength and Conditioning Research, 2012;26(8):2293-2307. doi:10.1519/JSC.0b013e31823a3e2d
View the sourceDeep-Dive Training Guides
Automatic Tracking & Adaptation
Inside Pelaris, you never need to punch numbers into a spreadsheet. Every logged set, run and check-in updates your estimates automatically and adapts next week’s sessions.
Strength & Power
1RM & RIR Load Calculator
Calculate your Epley one-rep max (1RM), adjust working weights for Reps in Reserve (RIR), and generate a 1 to 15 rep load table. Free, no sign-up.
Strength & Power
Deload & Readiness Calculator
Score four fatigue signals to see whether to keep progressing or deload, with suggested deload sets (-40% volume) and bar weights (85-90% load) at 3 to 4 RIR.
Strength & Power
Plyometric Contacts Calculator
Plan plyometric ground contacts per session (about 65 to 125) by athlete tier, sport focus and season phase, with 48 to 72 hours between plyometric days.
Upper/Lower is far better suited to a 4-day week because every muscle group is trained twice every 7 days. Running a 3-part PPL rotation across 4 days leaves two-thirds of your muscles trained only once per week.
A 3-day Upper / Lower / Full Body hybrid split hits every muscle group twice per week while taxing the legs on only two gym days (Monday and Friday), leaving Wednesday and Saturday fresh for quality running.
You perform Upper Strength and Lower Strength early in the week, take a mid-week rest or cardio day, and run Push, Pull and Legs hypertrophy sessions across the back half of the week to hit 2x frequency across all muscles.