2x3 Upper / Lower program

A program focusing on hypertrophy and strength gains using progressive overload (using either Standard Double Progression or Dynamic double progression). 

The main feature of the program is found in the title “2x3”. We will be focusing each workout on 2 hard working sets of 3 different exercises per muscle group. 

This means we will be hitting each muscle group for 6 sets a workout for a total of 12 each week. (Volume of sets per workout can be adjusted as preferred. If you want to do more sets per week. Then simply add in sets as needed. For example, if you prefer 15 sets per week per muscle group you will just add 3 sets in wherever you prefer. I suggest spreading the extra sets throughout as many exercises as you can, maybe adding one extra set to each exercise if say 15 sets was your goal.)

Some recent studies regarding hypertrophy have come out which suggest an ideal number of sets per muscle group per workout being between (5-10) and that a two times per week frequency for each muscle group is ideal. 

This program was largely inspired by Stan Efferding who recently in an interview, basing his explanation off of this recent research provided the following workout preference:

Stan prefers to limit himself to around 6 sets per muscle group per workout. The key point is that Stan prefers 2 hard, close to failure sets of each exercise (3 exercises + 2 sets = 6 sets per session). 

Rather than 3-5 working sets as many people do, the focus of this program is to channel your energy into 2 hard, heavy and intense sets. Close to failure while maintaining proper form and range of motion. Ideally the limit of 2 sets per exercise will allow you to push yourself harder than if you were doing a greater number of sets. (From my experience when I know I’m really training hard and pushing my sets close to failure, I notice a drop off in performance after set 2 and don’t get as much out of sets 3 and onward). 

*Intensity techniques: I am a big believer in the use of intensity techniques in training. Feel free to add in Drop sets, Rest Pause, Cluster sets (3 reps), etc as desired on your last set of an exercise. 

*Calves/Abs/Forearms/Neck: These smaller muscles I find respond better to higher volume (both sets and reps) so I have left them out in order that they may be added in how and when you prefer. I usually do calves twice a week and abs three times. 

*Rest periods: Studies have shown greater hypertrophy growth in 3 minute rest period lifters versus 1 minute. I prefer 1.5-3 minutes. 

*Progression: Standard double progression will work well as we are focusing on 2 working sets only. However, I find dynamic double progression to be a superior method and one that is also more challenging and rewarding. 

*I cannot stress enough the value of training hard and pushing these working sets close to failure. 

*Warm up sets: I prefer 2 moderate warm up sets. 

*Feel free to swap exercises based on preference or equipment available.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Bench Press (Dumbbell)

Incline Bench Press (Dumbbell)

Incline Fly Press (Dumbbell)

Seated Row (Cable)

Lat Pulldown

Meadow Row

Shoulder Press (Plate Loaded)

Lateral Raise (Dumbbell)

Reverse Pec Deck

Upper 1

Seated Hamstring Curl

Hack Squat

Leg Press

Lying Leg Curl

Leg Extension

Back Extension (Weighted)

Tricep Pushdown (Cable)

Hammer Curl

Overhead Tricep Extension (Cable)

Bicep Curl (Machine)

Tricep Rope Push Down (Cable)

Bayesian Curl

Lower 1 + Arms 

Bench Press (Close Grip)

Dip (Weighted)

Pec Deck (Machine)

Inverted Row

Single Arm Iso Row

Y Raise

Upright Row (Cable)

Shrug (Barbell)

Upper 2

Squat (Paused)

Goblet Squat

Good Morning

Glute-Ham Raise

Sissy Squat

Incline Tricep Extension (Dumbbell)

Bicep Curl (Dumbbell)

Lower 2 + Arms 

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