L1U1/L2U2 (45-50min)

Program Description

PURPOSE: Time-efficient hypertrophy program prioritizing lower body (glutes, quads, hamstrings) and shoulders while incorporating weighted calisthenics movements. Designed for lifters who train hard (RPE 8-10) but have limited time, combining evidence-based volume with sustainable intensity. SPLIT STRUCTURE: 4-day Upper/Lower rotation with exercise variation between sessions: • Lower 1 (Quad/Glute emphasis) • Upper 1 (Vertical push/pull) • Lower 2 (Hip hinge/Hamstring emphasis) • Upper 2 (Horizontal push/pull) WEEKLY FREQUENCY: • Legs: 2x per week (16-18 sets total) • Shoulders (all heads): 2x per week (10-12 sets) • Back: 2x per week (8-10 sets) • Chest: 2x per week (6-8 sets) • Arms: 2x per week (4 sets each) • Nordics: 2x per week for hamstring development PROGRESSION SCHEME: Weeks 1-3: Build work capacity (lower end of set ranges) Weeks 4-6: Linear progression (add weight/reps weekly) Weeks 7-8: Peak volume (upper end of set ranges) Week 9: Deload (50% volume, maintain intensity) Weeks 10-16: Repeat cycle with heavier loads Add weight when hitting top of rep range at target RPE. Track all lifts. Progressive overload is mandatory for results. TRAINING INTENSITY: RPE 8-10 on most exercises (0-2 RIR). True hard training - stop only when you cannot complete another rep with good form. This requires fewer total sets than moderate intensity training. Deloads every 3-4 weeks are critical. KEY FEATURES: • Weighted calisthenics emphasis (pull-ups, dips, ring work) • Nordic curl progression protocol (band-assisted to bodyweight) • Bilateral movements for time efficiency • Strategic supersets to reduce session time • Cable pull-throughs for glute development • Lu raises and face pulls for complete shoulder development FAQ: Q: Can I add exercises? A: Volume is calibrated for high-intensity training. Adding work may impair recovery. Q: What if I can’t train to RPE 9-10? A: This program requires hard training. If you prefer moderate intensity, increase sets by 30-40%. Q: How do I progress Nordics? A: Start with heavy band assistance. Every 2-3 weeks, reduce assistance. Goal is bodyweight Nordics by week 12-16. Q: Can I do cardio? A: Light cardio (walking, easy cycling) is fine. Hard cardio may interfere with leg recovery. Q: Why deload every 3-4 weeks? A: Training to RPE 9-10 accumulates fatigue rapidly. Deloads prevent overtraining and joint issues. Q: What about progressive overload? A: Add weight when you hit top of rep range. Even 2.5lbs counts. Track everything. If strength stalls 2+ weeks, take unplanned deload. EQUIPMENT NEEDED: Pull-up bars, dip bars, gymnastic rings, leg press, Smith machine, cables, dumbbells up to 50lbs, adjustable benches, resistance bands for Nordic assistance, kettlebells. BEST FOR: Late novice to Intermediate lifters comfortable training hard, those with 45-50 min per session, anyone prioritizing lower body/shoulder development with calisthenics movements.

Program Overview