Upper-Lower/Push-Pull-Leg with a bit of spice

Program Description

This is a quite tipical 5 days upper lower/push pull legs hypertrophy program, with two extra days dedicated to basically messing around (in this pecific case it's strength training, but it could be replaced with speed, power, endurance, mobility or whatever). To progess on the Upper-Lower/Push-Pull-Legs days, follow a double progression model: select a weight that allows you to complete all the prescribed sets on the lower end of the rep range, hitting the target rpe on the last set, and try to add reps each week until you are able to perform all the sets on the higher end of the rep range, always getting to the target rpe for the last one. Then add the least amount of weight available to you, and begin again. For the Mess around and Find out days, just walk in and do whatever you feel like doing, within the rep and rpe range indicated. Since this is not a strength program you should not try to force a progression on these days, but view them as an opportunity to keep practicing compound lifts with a heavy load, while monitoring your performance during a few weeks/months period: unless you are a complete novice, if you see a strength increase it is unlikely that it only comes from neurological adaptations, expecially given the extremely low volume dedicated to these exercises, thus I would be inclined to suppose it mainly comes from an increase in muscle mass. In case you need to deload, you can either take a complete week off, only do the Upper-Lower or the Push-Pull-Legs days and take the rest of the week off, only keep you Mess around and Find out days and take the rest of the week off, or show up every day of the program but only do about half the sets hitting an rpe not higher than 6. The exercises I selected for these program are the ones that at the moment I think are the best for me given the equipment I have available, feel free to switch them up in case you are unable to do them or you think you have a better option. I would also suggest to switch them up every two to three months, just for variety sake. You can also feel free to add or remove sets as needed to keep progressing. You can also alter the exercice order in case you want to prioritize a certain muscle group, for exemple you coud move arm exercises at the beginning of your session to prioritize arm growth.

Program Overview

To Start The Program