Just Rambo Upper Lower

Program Description

Rambo Upper Lower is a 12-week upper/lower bulking program built around the core ideas of Lyle McDonald’s Generic Bulking Routine: get stronger on the big lifts, accumulate enough quality weekly volume to grow, and progress in a way you can sustain. The program is designed to build muscle and strength together by combining two main training drivers: 1) Heavy, high-tension compound training Each session prioritises the “money” lifts first (squat/hinge, presses, rows/pulls). These are trained in moderate rep ranges with solid rest periods so you can use challenging loads, repeat clean reps, and make steady performance gains over time. This is the backbone for adding size and strength at the same time. 2) Targeted hypertrophy work that supports growth without crushing recovery After the main lifts, the program adds secondary lifts and accessories in slightly higher rep ranges. The goal is to build muscle with enough weekly work for each muscle group while controlling fatigue. You’re not trying to annihilate yourself every workout—you’re trying to train hard, recover, and come back stronger. Why this structure works for bulking Bulking succeeds when you can push progressive overload while staying recoverable. Upper/lower is ideal for that because it trains each muscle group twice per week, which gives you frequent practice on the compounds and regular growth stimulus without needing marathon sessions. If you run this properly, you should finish the block with: • stronger performance on the main lifts (more weight, more reps, or cleaner sets) • visible improvements in key muscle groups from consistent weekly volume • a framework you can repeat and run again for even more growth This program is meant to be repeatable and “boringly effective.” You’ll get plenty of work, but the plan is organised so you can actually keep progressing instead of stalling from constantly training at your limit.

Program Overview