This 12-week program is a high-stimulus, 4-day Upper/Lower split designed for maximum hypertrophy, with the core strategy mandating pushing every working set to very close to or all the way to failure (0 RIR). 

The plan follows a block periodization model: Weeks 1-4 build work capacity and focus on technique; Weeks 5-11 escalate intensity to near-maximal failure, with a slight volume increase in the final three weeks for a maximum stimulus overreach; and Week 12 is a crucial deload, cutting volume and intensity by half to dissipate fatigue and solidify gains. 

For nutrition, if the goal is muscle gain, a caloric surplus of 250-500 calories is recommended, while a fat loss goal (500-750 calorie deficit) requires mandatory training adjustments, reducing all non-compound sets by one and limiting compound lifts to 1 RIR to prevent burnout. 

Workouts average 60-90 minutes. Prioritize quality of effort over marathon sessions.

Lyle & Soloman Inspired Upper Lower Split

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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

Stretching

Rest (Mobility)

Light Jog

Rest (Easy Cardio/Mobility)

Repetitions will be higher with 0 RIR on some exercises (RPE 10)

1 RIR (Compound)
0 RIR (Isolation)

Leg Press

Reverse Hyperextension

Split Squat (Smith Machine)

Standing Calf Raise

Decline Crunch (Weighted)

Lower Body B (Higher Volume)

Hitting your top set early and maintaining with fewer set. Push everything to 0 RIR. 

Incline Chest Press (Machine)

Chest Supported Row (Machine)

Lateral Raise (Cable)

Rear Delt Fly (Dumbbell)

Bicep Curl (Barbell)

V-Handle Tricep Pushdown (Cable)

Upper Body B (Higher Volume)

Just do shit for these next 3 weeks rest days.

Cutting volume way down but DO NOT drop weight. Replicate the same load as week 11 PRs

Squat (Smith Machine)

Romanian Deadlift (Barbell)

Leg Extension

Leg Curl

Lower Body A (Heavy) 

Chest Press (Machine)

Bent Over Row (Barbell)

Shoulder Press (Machine)

Underhand Lat Pulldown

Upper Body A (Heavy)

Focus on controlled negatives
2 RIR (Compound)
1 RIR (Isolation)

Squat (Low Bar)

Focus on tension & controlled negatives
2 RIR (Compound)
1 RIR (Isolation)

Bench Press (Barbell)

Repetitions will be higher with 0 RIR on some exercises (RPE 10)

2 RIR (Compound)
1 RIR (Isolation)

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