Radiant Ascension (Upper/Lower/Optional Arms Day)

Forged with intention and balance, this upper/lower split was designed to transcend the limitations of traditional training templates. Unlike standard approaches, this program cycles over a two-week period, featuring four distinct upper-body sessions and four distinct lower-body sessions. This expanded framework unlocks a broader arsenal of exercises—making room for key lifts that wouldn’t typically fit within a conventional split, while keeping each workout fresh and engaging. By introducing third and fourth upper and lower sessions each cycle, it opens the door to targeted accessory work, addressing weak points, reinforcing lagging areas, and promoting full-body symmetry. True to the paladin’s creed—complete in both form and function—every champion should strike with strength, precision, and purpose.

INSTRUCTIONS:

Thank you Chat GPT for that high fantasy themed introduction. Onto what really matters. I'll keep this short and sweet -- here are the absolute core basics to make this program add size and strength beyond any program you've done:

1. Go HARD on every set. The majority of the exercises are at RPE 9 with a RPE 10 on the final sets. You need to be putting 99% all into these sets and making each rep count. Obviously be smart and safe, but it's safe to say we all can push harder in the gym...dig deep.

2. Follow the overarching rep progression scheme throughout the program. The main compound lifts you'll be hitting are:

Chest: Incline Bench (Smith Machine)
Shoulder: Machine Shoulder Press (Plate Loaded)
Back: Underhand Grip Lat Pulldowns
Legs: Step Back Lunges (Smitch Machine) and Paused Squats

Push the 4-8 rep scheme for the main lifts above. Choose a weight you can barely do 3 sets of 4 reps with, and then stick with the same weight each week until you can do all 3 sets of 8 reps. Up the weight and repeat the process.

Exercise Subsitutions:

Try to stick with the main compound movements if you can. I hand selected them because I believe they are the most bang for your buck for overall development. 

If you do need to switch out exercises due to injuries or availability at your gym, just try to make a one for one switch as close as possible. For example, if you can't do step back smith machine lunges maybe try bulgarian split squats...or if you can't do plate loaded shoulder press, substitute in dumbell or barbell shoulder press. Just stick with the theme.

Good luck and hope you enjoy!


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Week 1

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Week 9

Week 10

Week 11

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Week 13

Week 14

Week 15

Week 16

Incline Bench Press (Smith Machine)

Underhand Lat Pulldown

Chest Fly (Machine)

Super ROM Cable Row

Lateral Raise (Dumbbell)

Overhead Tricep Extension (Dumbbell)

Seated Dumbbell Curl

Upper A

Hamstring Curl (Laying)

Step Back Lunges (Smith Machine)

Standing Calf Raise

Hip Adductor (Machine)

Rear Delt Fly (Machine)

Cable Crunch

Lower A

Shoulder Press (Plate Loaded)

Chest Supported High Row + Kelso Shrugs

Dip (Weighted)

Pull-Up (Bodyweight)

Lateral Raise (Machine)

Tricep Rope Push Down (Cable)

Hammer Curl (Cable)

Upper B

Seated Hamstring Curl

Squat (Paused)

Leg Extension

Seated Calf Raise

Hyperextension (Weighted)

Hanging Leg Raise

Lower B

Cuffed Lateral Raises

Laying Pause Rope Facepull

Hammer Curl (Dumbbell)

Tricep Pushdown (Cable)

Preacher Curl (Barbell)

Skull Crusher (Dumbbell)

Bicep Curl (Cable)

Arm Focus

Chest Supported Row (Dumbbell)

Chest Fly (Cable)

Lu Raise

Incline Curl (Dumbbell)

Upper C

Snatch Grip Romanian Deadlifts

Hip Abductor (Machine)

Rear Delt Fly (Cable)

Ab Wheel

Lower C

Chest Support Low Row + Kelso Shrugs

Dip (Bodyweight)

Lat Pulldown (Close Grip)

Pullover (Dumbbell)

Upper D

Leg Extension (Single Leg)

Hyperextension (Bodyweight)

GHD Sit-Up

Lower D

Preacher Curl (Dumbbell)

Tricep Rope Extension Bent Over

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