The philosophy
A 4-day upper/lower bodybuilding split built for muscle growth. Each week pairs two upper-body and two lower-body sessions, rotating compound anchors with isolation work to hit every muscle group twice. Reps live in the 8-15 hypertrophy zone with controlled tempo and moderate rest. Log every set as weight x reps and aim to add reps or load each week while keeping 1-2 reps in reserve. Ideal for lifters with 3-6 months of consistent training who want a simple, repeatable structure to drive size.
Week one, in full
The first week is open. Read it, then train it.
Upper A — Push Focus
Day 1
- Incline Barbell Bench Press4 × 8–10
- Seated Cable Row4 × 10–12
- Seated Dumbbell Shoulder Press3 × 10–12
- Lat Pulldown3 × 10–12
- Dumbbell Lateral Raise3 × 12–15
- Rope Tricep Pushdown3 × 12–15
Lower A — Quad Focus
Day 2
- Barbell Back Squat4 × 8–10
- Romanian Deadlift3 × 10–12
- Leg Press4 × 12–15
Upper B — Pull Focus
Day 4
- Flat Dumbbell Bench Press4 × 10–12
- Lat Pulldown4 × 10–12
- Seated Cable Row3 × 10–12
- Cable Chest Fly3 × 12–15
- EZ-Bar Curl3 × 10–12
- Dumbbell Lateral Raise3 × 12–15
Lower B — Posterior Focus
Day 5
- Romanian Deadlift4 × 8–10
- Leg Press3 × 10–12
- Barbell Back Squat3 × 12–15
The remaining weeks
The full prescriptions for weeks 2 through 6 — loads, progressions, and deloads — are written for members.
Begin this season
All 6 weeks, logged set by set, adapted to how you recover. Founding members lock the founding rate for life — $14.99 a month or $99 a year — with founding standing and early access to what the house builds next.
Begin this season