Yes, SpotWell offers a free tier to get started. You can track meals, scan barcodes, and use basic features at no cost. Premium features like advanced AI rep counting and detailed form analysis are available with a subscription.

Do I need a wearable?

No wearable required. SpotWell uses your iPhone's camera and AI to count reps and analyze form. All you need is your phone — no additional devices or accessories.

How accurate is photo logging?

Our AI photo recognition is trained on millions of food images and provides accurate calorie and macro estimates. For best results, take clear photos in good lighting. You can always edit the results if needed.

Absolutely. All logged meals and workouts can be edited after logging. Adjust portion sizes, macros, rep counts, or any other details to match your actual intake or performance.

How does rep counting work?

SpotWell uses advanced computer vision and pose detection to track your movements in real-time. Simply point your phone at yourself during exercises, and the AI automatically counts reps and provides form feedback.

Upper/Lower Split - Complete 4-Day Program

The perfect workout split for busy schedules

Discover the Upper/Lower split - train 4 days per week and still make incredible gains. Get a complete program with exercises, sets, and reps. Track your workouts with SpotWell's AI rep counter.

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Step-by-Step Guide

1
Day 1: Upper Body
Train chest, back, shoulders, biceps, and triceps. Focus on compound movements like bench press and rows.
2
Day 2: Lower Body
Train quads, hamstrings, glutes, and calves. Focus on squats and deadlifts.
3
Day 3: Rest
Recovery day. Your muscles need time to grow.
4
Day 4: Upper Body (Repeat)
Repeat upper body day with variations in exercises or rep ranges.
5
Day 5: Lower Body (Repeat)
Repeat lower body day. Alternate between quad-focused and hamstring-focused sessions.
6
Days 6-7: Rest
Two full rest days to recover and grow.

Exercises Included

Upper Body Day

Sets: Various

Reps: 6-15

Rest: 2-4 minutes

Bench press, rows, overhead press, pull-ups, bicep curls, tricep extensions

Lower Body Day

Sets: Various

Reps: 6-15

Rest: 2-4 minutes

Squats, Romanian deadlifts, leg press, leg curls, calf raises

Pro Tips

Train each muscle group twice per week for optimal growth.
Focus on compound movements - they give you the most bang for your buck.
Allow at least 48 hours between training the same muscle group.
Track your progressive overload with SpotWell to ensure consistent gains.
This split is perfect if you can only train 4 days per week.

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Use SpotWell's AI rep counter and form analysis to perfect this workout. Download now and start tracking.

Upper/Lower Split - Complete 4-Day Program

Step-by-Step Guide

Day 1: Upper Body

Day 2: Lower Body

Day 3: Rest

Day 4: Upper Body (Repeat)

Day 5: Lower Body (Repeat)

Days 6-7: Rest

Exercises Included

Upper Body Day

Lower Body Day

Pro Tips

Related Workouts & Guides

PPL Split

3-Day Split

Beginner Full Body

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