Upper/Lower on iPhone and Apple Watch

The split a lot of lifters end up on. Four days, every muscle twice a week, main lifts that add weight when you make your sets, and volume work that climbs its reps first. Two Plates works out every weight and tells you why it changed.

Free to download. Running Upper/Lower is part of a one-time unlock, US$24.99. Never a subscription.

The four days

Two upper days and two lower days. Three days a week works too: keep rotating through the four in order.

Upper ABench Press · 3×5Barbell Row · 3×5Overhead Press, Lat Pulldown · 3×8–12Dumbbell Curl, Triceps Pushdown · 3×8–12

Lower ASquat · 3×5Romanian Deadlift, Leg Press, Leg Curl · 3×8–12Calf Raise · 3×8–12

Upper BOverhead Press · 3×5Lat Pulldown, Incline Dumbbell Press, Seated Cable Row · 3×8–12Lateral Raise · 3×15–20Hammer Curl · 3×8–12

Lower BDeadlift · 1×5Front Squat, Hip Thrust, Leg Curl · 3×8–12Calf Raise · 3×8–12

Your first session sets the starting weights: type what you lift and the rules take over from session two.

The rules, run for you

Main lifts: make every set, add weight

Make every set and the weight goes up next session, 2.5 kg on bench, row and press, 5 kg on squat and deadlift. Miss, and it repeats. Miss three sessions running and the lift drops 10% so you can build back up.

Everything else: climb the reps first

Three sets in a rep range, 8 to 12 for most. When every set reaches the top, the weight goes up 2.5 kg and you start again from the bottom.

What the app tells you

When you finish a session, the summary shows what changes and why. Tap a change to decline it. These are the sentences it writes:

SquatLower A

All sets made → +5 kg next session (linear progression).

Bench PressUpper A

Missed target (2 of 3 in a row) → weight repeats next session.

Romanian DeadliftLower A

All sets at 12 → add 2.5 kg and build back from 8 (double progression).

Logging it

Every set arrives filled in from the program. If that is what you lifted, one tap logs it. If it wasn't, change the number and log that.
RPE or RIR on any set, one tap on the keypad, if you track effort.
Plate math per side for the bars and plates you own, and the rest timer starts itself on your Lock Screen and in the Dynamic Island.
The Apple Watch app runs the whole session from your wrist: confirm, adjust, rest. It's free with the app.

The proven programs list in Two Plates — Upper/Lower sits in the proven programs list. Reading its rules is free.

Two Plates on Apple Watch, one tap to confirm a set — One tap on the wrist logs the set.

Before you switch

What does it cost?

The logger is free with no caps, including building your own program. Running Upper/Lower and the other proven programs is part of one payment, US$24.99 (shown in your currency on the App Store). It covers every 1.x update. No subscription.

Do I need an Apple Watch?

No. The iPhone app does everything. The watch app is there if you want to leave the phone in your bag.

Can I bring my history?

Yes. Strong, Hevy and Alpha Progression exports open directly, and your dates and PRs come with them. Export everything back out as CSV any time. How to bring it over.

Kilograms or pounds?

Either. Prescriptions follow the unit you train in and round to the plates you own.

Whose program is this?

Nobody's in particular. Upper/lower is a common layout, and this is Two Plates' own version of it, kept plain. If you'd rather run a named four-day program, PHUL is built in too, or you can build your own for free.