Overview & Structure
This program is a 2-day-a-week Upper/Lower split designed to maximize muscle growth through high training intensity, adequate volume, and optimal recovery. Direct training of muscle groups once per week with sufficient intensity and progressive overload is fully viable for long-term progress.
- Frequency: 2 workouts per week (e.g., Upper Body on Monday, Lower Body on Thursday), spaced several days apart to allow full recovery.
- Volume: 2 to 3 working sets per exercise.
- Compound Movements: 6 to 10 reps per set.
- Isolation Movements: 8 to 15 reps per set.
Upper Body Day (Monday)
- Incline Press (Dumbbell or Barbell): 2–3 sets × 6–10 reps (Chest compound)
- Chest Fly or Pec Deck: 2–3 sets × 8–15 reps (Chest isolation)
- Lat Pulldown or Pull-ups: 2–3 sets × 6–10 reps (Vertical pull)
- Horizontal Row (T-Bar or Barbell Row): 2–3 sets × 6–10 reps (Horizontal pull)
- Cable Lateral Raises: 2–3 sets × 8–15 reps (Side delts • optional)
- Bicep Curls & Tricep Pushdowns: 2–3 sets × 8–15 reps (Arms • optional)
Lower Body Day (Thursday)
- Leg Press or Barbell Squat: 2–3 sets × 6–10 reps (Quads / Knee flexion)
- Leg Extensions: 2–3 sets × 8–15 reps (Quad isolation)
- Trap Bar Deadlift or Romanian Deadlift (RDL): 2–3 sets × 6–10 reps (Posterior chain / Hip hinge)
- Seated or Nordic Leg Curls: 2–3 sets × 8–15 reps (Hamstring isolation)
- Cable Crunches & Calf Raises: 2–3 sets × 8–15 reps (Core & Calves • optional)
Progression Model (Double Progression)
Progressive overload is the primary driver of muscle hypertrophy. Use double progression to manage set loading:
- Set Baseline Weight: Pick a weight where your first working set lands cleanly at the bottom of the rep range (6 reps for compounds, 8 reps for isolations) with ~2 reps in reserve (RIR 2).
- Add Reps First: Each workout session, maintain the weight and attempt to add at least 1 rep across your sets (e.g. 6,6 → 7,6 → 7,7 → 8,7 ...).
- Add Weight Second: Once you can perform the top rep target (10 reps for compounds, 15 reps for isolations) across all working sets, increase the load by 2.5–5 lbs, drop back to the lower rep target, and repeat.
Weekly Schedule
| Day | Activity | Focus |
|---|---|---|
| Monday | Upper Body Workout | Chest, Back, Delts & Arms (2–3 sets) |
| Tuesday | Rest / Mobility | Recovery & light walking |
| Wednesday | Rest / Mobility | Recovery & hydration |
| Thursday | Lower Body Workout | Quads, Hamstrings, Glutes & Core (2–3 sets) |
| Friday | Rest / Recovery | Soft tissue recovery & rest |
| Saturday | Active Recovery | Optional 20-min Zone 2 walk or light mobility |
| Sunday | Full Rest | Preparation for Monday upper session |