Programme
SP Upper / Lower
These programmes are general training information, not coaching and not medical advice. They cannot know your injury history, your health, or how you slept. Start at a weight you are certain you can control, stop if something hurts rather than aches, and if you are training around an injury or a health condition — or you have not trained before — get a professional's eyes on it first.
Four days a week, split upper and lower, for lifters with less time than a 6-day split allows but who've outgrown a beginner full-body routine. Each muscle group gets trained twice across the week.
Upper A
- Bench Press — 4 × 6
- Barbell Row — 4 × 8
- Overhead Press — 3 × 8
- Lat Pulldown — 3 × 10
- Lateral Raise — 3 × 15
- Superset: Barbell Curl / Tricep Pushdown — 3 × 12
Lower A
- Squat — 4 × 6
- Romanian Deadlift — 3 × 8
- Leg Press — 3 × 10
- Leg Curl — 3 × 12
- Calf Raise — 4 × 15
- Plank — 3 × 30–45s
Upper B
- Incline Dumbbell Press — 4 × 8
- Pull-Ups — 4 × AMRAP
- Dumbbell Shoulder Press — 3 × 10
- Cable Row — 3 × 10
- Face Pulls — 3 × 15
- Superset: Hammer Curl / Overhead Tricep Extension — 3 × 12
Lower B
- Deadlift — 3 × 5
- Front Squat — 3 × 8
- Walking Lunge — 3 × 12 per leg
- Leg Extension — 3 × 15
- Leg Curl — 3 × 12
- Calf Raise — 4 × 15
- Plank — 3 × 30–45s
Run A/B for each split twice a week (e.g. Upper A/Lower A/rest/Upper B/Lower B), with three rest days worked in wherever suits your week.
The list
New kit, new programmes and training content, sent when there is actually something to say. No weekly nothing-emails.