Just Rambo Upper Lower

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.

default

Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Bench Press (Barbell)

Seated Wide-Grip Row (Cable)

Incline Bench Press (Dumbbell)

Lat Pulldown (Close Grip)

One Arm Lateral Raise (Cable)

Rear Delt Fly (Dumbbell)

Alternating Dumbbell Curl

Overhead Tricep Extension (Cable)

UPPER A

Hack Squat

Romanian Deadlift (Barbell)

Leg Extension

Leg Curl

Standing Smith Machine Calf Raise

Seated Smith Machine Calf raise

Sit Up

Hyperextension 45 Degree

LOWER A

Incline Bench Press (Barbell)

Chest Supported Row (Dumbbell)

Seated Cable Flye

Lat Pulldown (Single Arm)

Lying Cuffed Side Lateral Raise

Rear Delt Fly (Cable)

Straight Bar Cable Curl

Tricep Rope Push Down (Cable)

UPPER B

Leg Press (45 Degrees)

Romanian Deadlift (Dumbbell)

Bulgarian Split Squat (Dumbbell)

Lying Cable Leg Curl

Toe Press On Leg Press

LOWER B

0 reviews for Just Rambo Upper Lower