Split: Upper / Lower
Frequency: 4x/week
Category: Specialization, High Volume
This program focuses on maximizing upper body tissue gain by utilizing the power of biomechanics in exercise selection and applying all the current research on training for hypertrophy. You’ll experience how to PROPERLY apply techniques like lengthened partials, reverse drop sets, and more.
This program will emphasize training at longer muscle lengths and utilizing appropriate resistance profiles to maximize the stimulus in each set. You’ll see how ALL the data is applied in training, not just one or two factors from the most recent paper.
These are the same workouts from the 16 week version, but only the hypertrophy workouts. You will pick your own de-load/conditioning phase after this and then you can repeat or continue on to part 2.
Upper 1
Lower 1
Off
Upper 2
Lower 2
Off
Off
Most of the super sets on the upper body days should easily doable even in a busy gym. Even if you have to split up the As, due to needing two stations, it shouldn’t extend the total workout time by much.
The last half of the leg day workouts are optional, but recommended. Make sure to at least get in the As and Bs.
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Rapidly customize your workout to your needs.
Drag & Drop from the right to re-order exercise groups.
Drag & Drop from the left to quickly create and update super sets.
Use the checkboxes to select exercises to combine into super sets or split up into straight sets.
Substitute or Add new exercises
Edit any exercise variables.
Use advanced set methods (like integrated partials)
Apply extended set techniques (rest-pause, drop sets, cluster sets, etc.)
After taking our training analysis quiz, you’ll have a long-term plan constructed for you. Your plan will consist of several Phases. Each Phase will present you with a few suggested programs to pick from. Each time you complete a program, you’ll move on to the next Phase and a new set of programs to select from.
This allows flexibility in the split and type of program you can choose, while we strategically periodize the stimulus you’re getting to keep making consistent progress without neglecting any weak links.
For example, a long-term plan with the goal of muscle gain will still occasionally include systemic conditioning or dedicated local metabolic work to keep your recovery capacity high (so you can grow and perform better during your hypertrophy-focused programs).