Ronnie Rubalcaba Studios

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:

• Automated RIR calculation
• Predictive progressive overload based on real-time performance
• Set tracking per muscle group (includes fractional sets)
• Bodyweight tracking/graphing
• Exercise index (with links to video demonstrations)
• Rep ranges that consider both joint stress and muscle position
• Movements in all 3 planes (transverse, frontal, sagittal)
• Strategic application of both lengthened and shortened positions

Recommendation: Download two copies, keeping one as a blank master copy for future use. Accessible on your google drive (google sheets), or on excel.