4-Day Upper Lower General Strength & Hypertrophy Program
This is a 4-day/week upper-lower daily undulating periodization program, with an emphasis on intensity rather than volume. It is intended for beginner to intermediate lifters, with 0-3 years of consistent lifting experience.
Features:
- Algorithmic RIR calculations
- Autoregulated progressive overload based on real-time performance
- Set tracking per muscle group (in fractional sets)
- Bodyweight tracking/graphing
- Exercise index (with links to video demonstrations)
- Rep ranges that consider both joint stress and muscle position
- Strategic application of both lengthened and shortened muscle positions
Recommendation: Download two copies, keeping one as a blank master copy for future use. Accessible on your Google Drive (Google Sheets), or on Microsoft Excel.
*If using Google Sheets, cell formatting and font may be altered*