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This 12-week Upper/Lower program is designed for lifters who want to build serious muscle mass while training with intent, structure, and progression. Whether you're an intermediate or advanced natural lifter, this system helps you push hard, recover smarter, and make visible gains.
You’ll be training four days per week - two upper body sessions and two lower body sessions - with a focus on high-quality sets, intelligent volume, and progressive overload. The plan also builds in Reps in Reserve (RIR) to manage fatigue while keeping you pushing close to failure when it counts.
The first few weeks are dedicated to building movement efficiency and acclimating to the workload. From there, the intensity gradually increases, culminating in a deload week to reset before you repeat or advance.
This split is what I’ve personally found works best for sustainable growth - especially if you're training naturally. You’ll be able to hit each muscle group with enough frequency to stimulate hypertrophy, while still allowing time to recover and grow.
This isn’t just about lifting heavier - this is about training smarter, tracking progress, and executing every session with purpose.
This 12-week Upper/Lower program is designed for lifters who want to build serious muscle mass while training with intent, structure, and progression. Whether you're an intermediate or advanced natural lifter, this system helps you push hard, recover smarter, and make visible gains.
You’ll be training four days per week - two upper body sessions and two lower body sessions - with a focus on high-quality sets, intelligent volume, and progressive overload. The plan also builds in Reps in Reserve (RIR) to manage fatigue while keeping you pushing close to failure when it counts.
The first few weeks are dedicated to building movement efficiency and acclimating to the workload. From there, the intensity gradually increases, culminating in a deload week to reset before you repeat or advance.
This split is what I’ve personally found works best for sustainable growth - especially if you're training naturally. You’ll be able to hit each muscle group with enough frequency to stimulate hypertrophy, while still allowing time to recover and grow.
This isn’t just about lifting heavier - this is about training smarter, tracking progress, and executing every session with purpose.