FPS Wellness
BodybuildingFPS Upper/Lower — 6-Day Split
Welcome to the FPS Upper/Lower 6-Day Split.
This program is designed for the lifter who loves being in the gym and wants to train at a higher frequency, while still being smart about fatigue management and recovery.
You’ll train six days per week, alternating between upper- and lower-body sessions for a total of three upper-body and three lower-body training days, followed by one full rest day.
This higher-frequency structure allows your weekly training volume to be distributed across multiple sessions, helping maintain training quality and performance while limiting excessive per-session fatigue.
You can expect approximately 5–8 hard working sets per muscle group per week, with exercise selection, volume, and progression structured around maximizing hypertrophy while keeping recovery demands manageable.
The goal is simple: train hard, train frequently, recover, and progress.
Learn. Apply. Improve.
1 sessions per week
Must use App app to view and log training
Program Training
A
Seated Chest Fly (Machine Or Cable)
B
Unilateral Cable Tricep Pushdown
C
Lateral Raise (Machine/Cable/Dumbell)
D
Top Half Wide Grip Machine Shoulder Press
E
Wide Grip Lat Pulldown
F
Chest Supported Neutral Grip Row
G
Chest Supported Upper Back Row
H
Top Half Pronated Curl
I
Facing Away Unilateral Cable Bicep Curl
A
Hip Adductor Machine
B
Leg Extension
C
Leg Press
D
Unilateral Seated Leg Curl
E
Stiff-legged Deadlift (Barbell/Dumbell/Machine/Cable)
F
Calf Press
G
Facing Away Kneeling Cable Crunch
A
Seated Chest Fly (Machine Or Cable)
B
Unilateral Cable Tricep Pushdown
C
Lateral Raise (Machine/Cable/Dumbell)
D
Top Half Wide Grip Machine Shoulder Press
E
Wide Grip Lat Pulldown
F
Chest Supported Neutral Grip Row
G
Chest Supported Upper Back Row
H
Top Half Pronated Curl
I
Facing Away Unilateral Cable Bicep Curl
A
Hip Adductor Machine
B
Leg Extension
C
Leg Press
D
Unilateral Seated Leg Curl
E
Stiff-legged Deadlift (Barbell/Dumbell/Machine/Cable)
F
Calf Press
G
Facing Away Kneeling Cable Crunch
A
Seated Chest Fly (Machine Or Cable)
B
Unilateral Cable Tricep Pushdown
C
Lateral Raise (Machine/Cable/Dumbell)
D
Top Half Wide Grip Machine Shoulder Press
E
Wide Grip Lat Pulldown
F
Chest Supported Neutral Grip Row
G
Chest Supported Upper Back Row
H
Top Half Pronated Curl
I
Facing Away Unilateral Cable Bicep Curl
A
Hip Adductor Machine
B
Leg Extension
C
Leg Press
D
Unilateral Seated Leg Curl
E
Stiff-legged Deadlift (Barbell/Dumbell/Machine/Cable)
F
Calf Press
G
Facing Away Kneeling Cable Crunch
