This program is a complete Upper Lower Split that can be ran with 2x or 3x frequency. The program can be repeated indefinitely and adjusted as your strength and experience improve, making it effective for lifters of all experience levels.

This is more than a list of exercises. It is a complete, adaptable training framework designed to help you train hard, track your progress, and build muscle without overcomplicating the process.

This Template Includes:

• Upper A, Lower A, Upper B, and Lower B workouts

• Complete sets, reps, and 12-week RIR progression

• Coaching notes for every exercise

• Exercise substitutions and target muscles

• Warm-up and rest-period guidelines

• Tempo and double-progression instructions

• Four-day and six-day scheduling options

• Guidance for managing volume, intensity, and recovery