New

Appendage/Torso (4X/week)

Hypertrophy Coach

Coach

Joe Bennett

Upper lower is not the only way to split a body in half. It is just the one everybody defaults to.

Appendage and Torso cuts it differently: arms and legs on one day, back, chest and delts on the other. Everything that hangs off the frame, then the frame itself.

It runs four days with an A/B rotation, so Appendage A and Appendage B are different workouts. Splitting this way takes the arm work off your crowded upper day, which makes both sessions shorter and easier to recover from.

No junk volume. No random exercises.

Just a different way to divide the week, for lifters whose upper days always run too long.

$49

Get Appendage/Torso (4X/week)

Arms And Legs, Then Chest And Back

One day is everything that hangs off the frame, arms and legs. The other is the frame itself, back, chest and delts. Two sessions, whole body, cut a different way.

Shorter Sessions Than Upper Lower

A standard upper day carries chest, back, delts and arms all at once. Moving arms onto the leg day takes that load off, so neither session runs long.

Four Days, Everything Twice

Two appendage days and two torso days. Every body part still gets trained twice a week, exactly like a four day upper lower, just organized more sensibly.

Two Versions Of Each Day

Appendage A and B are different workouts, and so are Torso A and B. Four distinct sessions across the week, which spreads the wear and keeps it from going stale.

Built In Logbook

Progression is planned, not guessed. Every lift is tracked, and your lifetime lift history is one tap away, so you always know exactly what you have to beat.

Features

Programming 4 days per week

4 days per week training sessions.

Exercise Video Guidance

Instructional videos to guide your practice and make execution easy

Delivered through TrainHeroic

Sweating over a lifeless PDF is so last year. Your coach will push you harder, know you better, and keep you going longer, all through an app.

Equipment

Required

Barbells, dumbbells and a cable stack

Recommended

Commercial gym machines and an adjustable bench

Sample Week

Week 1 of 12-week program

Sunday

Appendage - A

Seated Leg Curl

2 x 8

Quad Dominant Heel Elevated Squats

2 x 8

Leg Extensions

8, 12

Leg Press

8, 12

Incline Cable Curl

8, 8, 12

Cross Cable Triceps Extensions

8, 8, 12

Monday

Torso - A

Incline Smith

2 x 8

Neutral Grip Pull Ups

2 x 8

Roller Cable Flys

8, 12

Chest Supported Tbar Row

2 x 8

Lying Cuff Lateral Raises

8, 12

Reverse Pec Dec

8, 12

Wednesday

Appendage - B

DB Preacher Curls

8, 8, 10

Smith JM Press

8, 8, 10

RDL

2 x 8

Rear Foot Elevated Bulgarian Split Squat

8, 12

Lying Leg Curls

2 x 8

Barbell Thrusts

8, 12

Thursday

Torso - B

Behind The Back Cable Lateral Raises

8, 8, 12

Wide Grip Pull Ups

2 x 8

Machine Incline Press

2 x 8

Chest Supported Dumbbell Row

2 x 8

Dips

2 x 8

Rack Military Press

2 x 8

Coach

More from Hypertrophy Coach

Joe Bennett

Olympian Coach | Educator | 20+ years of coaching experience I have coached thousands of lifters and competitors and specialize in building muscle through intelligent programming, not guesswork. Appendage and Torso is my answer to upper days that always run too long.

What are you waiting for?

Upper lower is not wrong. It is just not the only way to cut the week in half. Arms and legs, then back, chest and delts. Four days, everything twice, and neither session runs long. This is that plan.

Get Appendage/Torso (4X/week)

FAQs

Who is this program best for?

Anyone who wants four days and finds a standard upper day too crowded. Arms with legs sounds odd until you run it, then the sessions make a lot more sense.

Why train arms with legs?

A normal upper day has to carry chest, back, delts and arms. Moving arms to the leg day takes pressure off both sessions, so neither one runs long or gets rushed at the end.

How is this different from upper lower?

Same four days and the same twice a week frequency. The difference is where the line gets drawn. If upper lower is working for you there is no urgent reason to switch. If your upper days always feel too long, try this.

Do I need a full gym?

A commercial gym is ideal. At minimum you need barbells, dumbbells and a cable stack. Machines make some of the work better but almost everything has a free weight alternative you can swap in.