Split: Upper / Lower
Frequency: 4x/week
Category: Busy Gym
This program is designed to get accustomed to higher frequency training at a moderate volume. It can act as a progression from 3x/week training or total body workouts to build up to higher volume half body splits.
The first 3 weeks will focus on dialing in weight selection at moderate intensities, but not many sets to failure, to accommodate quick and complete recovery between sessions. IE avoid excess soreness that might hinder performance. Then the volume and effort will ramp up for the remaining weeks as you adapt.
The workouts are designed to be simple with mostly linear rep scheme (same rep ranges for all sets of an exercise) and with a busy gym in mind, so that the super sets used are easy to accomplish.
If you’re getting back into training after some time off, this is a great option to start with for 3-4 weeks before progressing into other programs (like the Upper Lower 2, which follows this one).
Upper 1
Lower 1
Off
Upper 2
Lower 2
Off
Off
While the first 3 weeks may seem ‘easy’ with few sets to failure, aim to be honest with your RIR/RPE and focus on progressive overload within the rep ranges when possible. The goal in the initial weeks is to prepare you for what is coming in weeks 4+.
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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).