The schedule
- Example week: Monday Upper A, Tuesday Lower A, Thursday Upper B, Friday Lower B.
- Keep at least one rest day between the two Upper sessions and between the two Lower sessions.
- Day A is heavier (lower reps); Day B is lighter with more reps.
How to progress
Use double progression: stay at one weight until you hit the top of the rep range on every set, then add the smallest weight increment and start at the bottom of the range again.
Upper A
| Exercise | Sets × reps |
|---|
| Barbell bench press | 4 × 5–8 |
| Barbell row | 4 × 5–8 |
| Overhead press | 3 × 8–10 |
| Lat pulldown | 3 × 8–12 |
| Triceps pushdown | 2 × 10–15 |
| Dumbbell curl | 2 × 10–15 |
Lower A
| Exercise | Sets × reps |
|---|
| Back squat | 4 × 5–8 |
| Romanian deadlift | 3 × 8–10 |
| Leg press | 3 × 10–12 |
| Leg curl | 3 × 10–12 |
| Standing calf raise | 4 × 10–15 |
Upper B
| Exercise | Sets × reps |
|---|
| Incline dumbbell press | 3 × 8–12 |
| Pull-up or assisted pull-up | 3 × 6–10 |
| Seated cable row | 3 × 10–12 |
| Lateral raise | 3 × 12–15 |
| Face pull | 3 × 12–15 |
Lower B
| Exercise | Sets × reps |
|---|
| Deadlift | 3 × 4–6 |
| Walking lunge or split squat | 3 × 8–12 each leg |
| Hip thrust | 3 × 8–12 |
| Seated calf raise | 4 × 12–15 |
| Hanging knee raise | 3 × 10–15 |
