Upper lower program
Upper Lower Strength Hypertrophy Program
A four-day upper/lower program that combines heavier barbell work with enough weekly volume for muscle growth.
Roadmap
How this program changes over time.
A workout tells you what to do today. This program tells you how to repeat, progress, and adjust those workouts across multiple weeks.
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Weeks 1-4
Establish loads and accumulate quality volume.
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Weeks 5-8
Progress main lifts and accessories where recovery is good.
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Weeks 9-12
Continue, deload, or shift emphasis based on progress.
Starting weights
Begin with room to progress.
Start main lifts around a confident RPE 7-8. Accessories should feel productive but not threaten the next heavy session.
Progression rule
Progress when the work is clean.
Run 8-12 weeks. Progress main lifts with small load jumps and accessories by adding reps first, then load. Keep most sets around RPE 7-9.
Workout rotation
The sessions you repeat inside the program.
Run the days in order, rest at least one day after hard lower-body sessions when possible, and use warmup sets before the first heavy barbell lift.
Upper Strength
| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| Bench Press | 4 | 4 | 3 min | Heavy press. |
| Barbell Row | 4 | 6 | 2 min | Heavy pull. |
| Overhead Press | 3 | 6 | 2 min | Secondary press. |
| Pull-Up | 3 | AMRAP | 2 min | Stop before failure. |
Lower Strength
| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| Barbell Squat | 4 | 4 | 3 min | Heavy squat. |
| Deadlift | 3 | 3 | 3-5 min | Heavy pull. |
| Leg Press | 3 | 8 | 2 min | Controlled volume. |
| Plank | 3 | 60 sec | 60 sec | Core. |
Upper Hypertrophy
| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| Incline Bench Press | 3 | 10 | 90 sec | Chest volume. |
| Cable Row | 3 | 12 | 90 sec | Back volume. |
| Dumbbell Bench Press | 3 | 10 | 90 sec | Pressing volume. |
| Barbell Curl | 3 | 12 | 60 sec | Arms. |
Lower Hypertrophy
| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| Front Squat | 3 | 8 | 2 min | Quad focus. |
| Romanian Deadlift | 3 | 10 | 2 min | Hamstrings. |
| Bulgarian Split Squat | 3 | 10/side | 90 sec | Single-leg. |
| Calf Raise | 3 | 15 | 60 sec | Optional. |
Missed reps
Do not force bad reps into progress.
If a main lift misses its target twice, reduce that lift by 5-10%. If accessories stall, keep load and rebuild reps before increasing.
Deload rule
Reduce stress before recovery collapses.
After 4-6 weeks, or when recovery trends down, reduce total sets by 10-20% and keep loads submaximal for one week.
When to finish
Move on when the program has done its job.
Move on after 8-12 weeks when main lift progress slows or you need a new emphasis for weak muscle groups.
RackMath handoff
The page gives the plan. The app keeps track of the next workout.
Open the program in RackMath when you want the next session, exact plates, previous loads, warmups, and progression decisions saved for you.
Custom program builder
RackMath can build the full progression from your current strength.
In the app, you can use your current or estimated 1RM to create a custom program, calculate every training week, set planned progression, and estimate where new PRs may land by the end of the block.
1RM-based starting loads
Week-by-week progression
Projected PR targets
Saved next workouts
Evidence basis
How these workout templates choose volume and effort.
These templates use conservative weekly volume targets so the plan is useful without pretending every lifter needs maximal volume on day one.
Weekly sets
For muscle growth, most templates aim the main trained muscles toward the lower-to-middle end of a practical hypertrophy range first, then let lifters add volume only when recovery and performance are good.
Hard-set effort
Most work sets should feel challenging but repeatable, roughly RPE 7-9. Failure is RPE 10 and should be used sparingly, not as the default for every exercise.
Strength work
Strength-focused lifts use heavier, more specific work with longer rest. The goal is clean practice under meaningful load, not turning every session into a max test.
Recovery adjustment
If joints, soreness, sleep, motivation, or performance trend down, reduce weekly volume before adding more sets. Moderate recovery issues may justify a 10-20% reduction; poor recovery may need 20-30%.
| Training level | Default weekly hard sets per muscle | How to use it |
|---|---|---|
| Beginner | 6-10 | Learn technique and recover well before adding sets. |
| Intermediate | 10-16 | Add sets only when performance is stable. |
| Advanced | 12-20+ | Use higher volumes selectively for muscles that recover well. |
Sources: ACSM updated resistance training guidance, Baz-Valle et al. 2022 systematic review on resistance training volume and hypertrophy, and Ralston et al. 2017 meta-analysis on weekly set volume and strength gain. These pages are general fitness education, not medical advice.
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