Lyle & Soloman Inspired Upper Lower Split

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.

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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

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

Bench Press (Barbell)

Bent Over Row (Barbell)

Shoulder Press (Machine)

Underhand Lat Pulldown

V-Handle Tricep Pushdown (Cable)

Bicep Curl (Barbell)

Upper Body A (Heavy)

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

Squat (Low Bar)

Romanian Deadlift (Barbell)

Leg Extension

Leg Curl

Standing Calf Raise

Lower Body A (Heavy) 

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

2 RIR (Compound)
1 RIR (Isolation)

Leg Press

Reverse Hyperextension

Bulgarian Split Squat (Bodyweight)

Decline Crunch (Weighted)

Lower Body B (Higher Volume)

Incline Chest Press (Machine)

Chest Supported Row (Machine)

Lateral Raise (Dumbbell)

Rear Delt Fly (Dumbbell)

Upper Body B (Higher Volume)

Stretching

Rest (Mobility)

Light Jog

Rest (Easy Cardio/Mobility)

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

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

Squat (Smith Machine)

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

1 RIR (Compound)
0 RIR (Isolation)

Bulgarian Split Squat (Dumbbell)

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

Chest Press (Machine)

Split Squat (Smith Machine)

Lateral Raise (Cable)

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

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