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.

L1U1/L2U2 (45-50min)

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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

Week 13

Week 14

Week 15

Week 16

Pull-Up (Neutral Grip, Weighted)

Dip (Weighted)

Seated Anterior Delt Press (AD)

Lateral Raise (Dumbbell)

Face Pull

Incline Curl (Dumbbell)

Incline Tricep Extension (Dumbbell)

Neck Curl

Upper 1

Deadlift (Smith Machine)

Goblet Squat

Leg Extension

Lower 2

 LOWER 1 - Quad/Glute Emphasis

Push through heels and/or cue thigh moving away

Leg Press

Nordic Curl

Leg Curl

Lower 1

Single Arm Row (Cable)

Decline Sit Up (Weighted)

Upper 2

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