Four essential sessions per week, built on compound lifts and honest progression — the fastest legitimate route to visible new muscle.
The Weekly Split
| Day | Focus |
|---|---|
| Monday | Upper push |
| Tuesday | Lower strength |
| Thursday | Upper pull |
| Friday | Lower hypertrophy + arms |
The Program
Muscle growth rewards three things done consistently: enough hard sets per muscle per week, loads that actually challenge you, and progression you can verify. This plan delivers all three in four sessions that fit a real schedule.
Each muscle receives 10 to 16 working sets weekly, split across two visits. Compound lifts run 6-to-10 reps; accessories run 10-to-15 with controlled negatives. Every set ends one to two reps before form breaks — not at collapse.
Push day: incline barbell or dumbbell press, flat dumbbell press, standing overhead press, cable flyes, lateral raises, rope pushdowns. Pull day: weighted pull-ups or pulldowns, chest-supported rows, straight-arm pulldowns, face pulls, curls of choice. Lower strength: squats, Romanian deadlifts, leg press, calves, core. Lower volume: front squats or hack squats, walking lunges, leg curls, hip thrusts, arms superset.
Progression uses double progression: add reps within the range until the top is reached across all sets, then add 2.5 kilograms and restart. Log everything; the log is the program.
Weeks 1 to 4 run four sets per exercise; weeks 5 to 8 add a fifth set to compounds only. Week 8 ends with a deliberate deload at 60 percent loads — the adaptation you keep is built during that week, not before it.
Expect the first noticeable difference in shoulders and upper back by week four, and shirt-fitting changes by week eight. The plan is designed to repeat immediately with heavier weights — two cycles make a real season of growth.
Program published as original editorial content. Pair it with the training guides for technique detail.
