The short version: This is a 4-day upper/lower split designed for progressive overload. It comes in three equipment variations — barbell (full gym), bodyweight (home or hotel, zero equipment), and dumbbell-only (home gym or limited facility). All three follow the same weekly structure, the same movement patterns, and the same progression logic. Pick the version that matches your equipment. Switch between them when you travel or change gyms. The programming works regardless of the tools.
The Structure: Upper/Lower Split
Four training days per week. Two upper body, two lower body. At least one rest day between sessions hitting the same muscle groups.
Sample weekly layout:
| Day | Session |
|---|---|
| Monday | Upper A (Strength Focus) |
| Tuesday | Lower A (Strength Focus) |
| Wednesday | Rest or Zone 2 Cardio |
| Thursday | Upper B (Volume Focus) |
| Friday | Lower B (Volume Focus) |
| Saturday | Rest or Zone 2 Cardio |
| Sunday | Rest |
Why upper/lower? It hits every muscle group twice per week — which research supports as optimal for both strength and hypertrophy — while providing 72+ hours of recovery between sessions targeting the same muscles. It's simple to program, easy to track, and scales well from beginner to intermediate.
The A sessions emphasize strength (heavier loads, lower reps, longer rest). The B sessions emphasize volume (moderate loads, higher reps, shorter rest). This combination drives both neuromuscular strength adaptation and metabolic hypertrophy stimulus within the same week.
How Progression Works (All Variations)
Every variation uses double progression:
- Each exercise has a prescribed rep range (e.g., 3x6-8 or 3x8-12)
- Start at the bottom of the range with a challenging weight (or exercise variation for bodyweight)
- Add reps each session until you hit the top of the range on all sets
- Increase the difficulty — add weight (barbell/dumbbell) or progress to a harder variation (bodyweight)
- Drop back to the bottom of the rep range
- Repeat
Log every session. Exercise, weight (or variation), sets, reps. If you're not tracking, you're not overloading.
Deload every 4-6 weeks: Reduce all working weights by 40-50% for one full week. Same exercises, same structure, half the intensity. Come back the following week and resume where you left off. You'll often push past your previous numbers.
Variation 1: Barbell (Full Gym)
For a standard commercial gym with barbells, a rack, a bench, a cable machine, and dumbbells.
Upper A — Strength Focus
| Exercise | Sets x Reps | Rest | Notes |
|---|---|---|---|
| Barbell Bench Press | 4x4-6 | 3-4 min | Primary horizontal press. Full range, pause at chest. |
| Barbell Bent-Over Row | 4x4-6 | 3-4 min | Overhand grip, torso ~45 degrees. |
| Overhead Press (Barbell) | 3x6-8 | 2-3 min | Standing or seated. Strict — no leg drive. |
| Weighted Pull-Ups or Lat Pulldown | 3x6-8 | 2-3 min | Pull-ups if you can do 6+ with bodyweight. Add weight via belt or dumbbell between feet. |
| Barbell Curl | 2x8-10 | 90 sec | Straight bar or EZ bar. |
| Tricep Dips or Cable Pushdown | 2x8-10 | 90 sec | Weighted dips if possible. |
Lower A — Strength Focus
| Exercise | Sets x Reps | Rest | Notes |
|---|---|---|---|
| Barbell Back Squat | 4x4-6 | 3-5 min | Depth: at least parallel. High bar or low bar — your preference. |
| Romanian Deadlift (Barbell) | 3x6-8 | 2-3 min | Hinge at hips, soft knee. Feel the hamstring stretch. |
| Bulgarian Split Squat (Barbell or Dumbbell) | 3x6-8 each leg | 2 min | Rear foot elevated on bench. |
| Leg Curl (Machine) | 3x8-10 | 90 sec | Any hamstring curl variation available. |
| Standing Calf Raise | 3x10-15 | 60 sec | Full range of motion — stretch at bottom, pause at top. |
| Plank or Ab Wheel | 3x30-60 sec (plank) or 3x8-12 (ab wheel) | 60 sec | Core stability. |
Upper B — Volume Focus
| Exercise | Sets x Reps | Rest | Notes |
|---|---|---|---|
| Incline Dumbbell Press | 3x8-12 | 90 sec | 30-45 degree incline. Full stretch at bottom. |
| Cable Row or Seated Row | 3x8-12 | 90 sec | Squeeze at contraction. Controlled eccentric. |
| Dumbbell Lateral Raise | 3x12-15 | 60 sec | Light weight, strict form. No momentum. |
| Face Pull (Cable) | 3x12-15 | 60 sec | External rotation at the top. Rear delts and rotator cuff. |
| Incline Dumbbell Curl | 2x10-12 | 60 sec | Stretch at bottom. Bicep long head emphasis. |
| Overhead Tricep Extension (Cable or Dumbbell) | 2x10-12 | 60 sec | Full stretch, full lockout. |
Lower B — Volume Focus
| Exercise | Sets x Reps | Rest | Notes |
|---|---|---|---|
| Barbell Deadlift (Conventional or Sumo) | 3x4-6 | 3-4 min | Once per week is plenty. Focus on quality reps. |
| Leg Press | 3x10-12 | 90 sec | Full range. Don't quarter-rep with ego weight. |
| Walking Lunges (Barbell or Dumbbell) | 3x10-12 each leg | 90 sec | Controlled steps. Torso upright. |
| Leg Extension | 3x10-15 | 60 sec | Quad isolation. Slow eccentric. |
| Seated Calf Raise | 3x12-15 | 60 sec | Targets soleus — different from standing variation. |
| Hanging Leg Raise or Cable Crunch | 3x10-15 | 60 sec | Control the movement. No swinging. |
Variation 2: Bodyweight (Home / Hotel / Travel)
Zero equipment. A floor, a wall, and something to hang from (door-frame pull-up bar, playground bar, sturdy tree branch, or hotel room door). If you have absolutely nothing to hang from, the pulling substitutions are noted.
How progression works for bodyweight: Instead of adding weight, you progress through harder exercise variations. Each movement has a progression ladder — when you can complete all prescribed sets at the top of the rep range, advance to the next variation.
Upper A — Strength Focus
| Exercise | Progression Ladder | Sets x Reps | Rest |
|---|---|---|---|
| Push-Up Variation | Standard → Diamond → Decline → Archer → One-Arm (Elevated) | 4x6-10 | 2-3 min |
| Pull-Up / Row Variation | Inverted Row → Pull-Up → Close-Grip Pull-Up → Archer Pull-Up | 4x4-8 | 2-3 min |
| Pike Push-Up Variation | Pike Push-Up → Elevated Pike → Wall HSPU Negative → Wall Handstand Push-Up | 3x5-8 | 2-3 min |
| Inverted Row (Underhand) or Chin-Up | Inverted Row (underhand) → Chin-Up → Weighted Chin-Up (backpack) | 3x6-10 | 2-3 min |
| Diamond Push-Up (Tricep Emphasis) | Standard → Elevated Feet → Slow Eccentric (5 sec) | 2x8-12 | 90 sec |
| Bicep Curl (Backpack or Resistance Band) | Loaded backpack curls → Slow eccentric → Band curls with pause | 2x10-15 | 60 sec |
No pull-up bar? Use a sturdy table for inverted rows (lie under the table, grip the edge, pull your chest to the table). Or use a door — open it, put a towel over the top, and do rows from the door edge. Not elegant. Works.
Lower A — Strength Focus
| Exercise | Progression Ladder | Sets x Reps | Rest |
|---|---|---|---|
| Squat Variation | Bodyweight Squat → Pause Squat (3 sec) → Bulgarian Split Squat → Pistol Squat (Assisted → Full) | 4x6-10 each leg | 2-3 min |
| Hip Hinge Variation | Glute Bridge → Single-Leg Glute Bridge → Nordic Curl Negative → Nordic Curl | 3x6-10 | 2-3 min |
| Lunge Variation | Reverse Lunge → Walking Lunge → Deficit Lunge → Jump Lunge (controlled) | 3x8-12 each leg | 90 sec |
| Single-Leg Romanian Deadlift | Bodyweight → Slow Eccentric (5 sec) → Loaded (backpack) | 3x8-12 each leg | 90 sec |
| Calf Raise (Single-Leg on Step) | Two-Leg → Single-Leg → Single-Leg with Pause | 3x12-20 | 60 sec |
| Plank Variation | Standard → RKC Plank → Plank with Shoulder Tap → Long-Lever Plank | 3x30-60 sec | 60 sec |
Upper B — Volume Focus
| Exercise | Progression Ladder | Sets x Reps | Rest |
|---|---|---|---|
| Push-Up (Slow Tempo — 3 sec down, 1 sec pause, 1 sec up) | Standard → Decline → Weighted (backpack) | 3x10-15 | 90 sec |
| Inverted Row (Wide Grip) | Under table → Elevated feet → Slow eccentric | 3x10-15 | 90 sec |
| Pseudo Planche Push-Up | Hands turned out, leaned forward → Increase lean progressively | 3x6-10 | 90 sec |
| Doorway Face Pull or Band Pull-Apart | Resistance band or towel-in-door isometric | 3x12-20 | 60 sec |
| Pike Push-Up (Slow Eccentric) | 4-second descent on each rep | 2x8-12 | 90 sec |
| Bodyweight Tricep Extension (Floor) | On knees → On toes → Elevated feet | 2x10-15 | 60 sec |
Lower B — Volume Focus
| Exercise | Progression Ladder | Sets x Reps | Rest |
|---|---|---|---|
| Step-Up (Onto Chair or Bench) | Low surface → High surface → Slow eccentric → Loaded (backpack) | 3x10-12 each leg | 90 sec |
| Glute Bridge (Single-Leg) | Standard → Elevated feet → Pause at top (3 sec) | 3x10-15 each leg | 90 sec |
| Skater Squat | Assisted (hold doorframe) → Unassisted → Deficit → Loaded (backpack) | 3x6-10 each leg | 90 sec |
| Wall Sit | Standard → Single-Leg → Loaded (backpack) | 3x30-60 sec | 60 sec |
| Single-Leg Calf Raise | Standard → Pause at top (2 sec) → Slow eccentric (4 sec) | 3x15-20 | 60 sec |
| Hollow Body Hold or Dead Bug | Standard → Arms extended → Legs extended → Full hollow | 3x20-40 sec | 60 sec |
Variation 3: Dumbbell-Only (Home Gym / Hotel Fitness Center)
For when you have dumbbells (adjustable or a rack of fixed weights) and a flat/adjustable bench. No barbell, no cables, no machines.
Upper A — Strength Focus
| Exercise | Sets x Reps | Rest | Notes |
|---|---|---|---|
| Dumbbell Floor Press or Bench Press | 4x6-8 | 2-3 min | Floor press limits range of motion but is safer without a spotter. Bench press if you have one. |
| Single-Arm Dumbbell Row | 4x6-8 each arm | 2-3 min | Hand and knee on bench. Strict — no torso rotation. |
| Dumbbell Arnold Press | 3x6-8 | 2-3 min | Rotation through press adds range and shoulder stability. |
| Pull-Up or Renegade Row | 3x6-10 | 2-3 min | Pull-ups if bar available. Renegade row (plank position, alternate rows) if not. |
| Dumbbell Hammer Curl | 2x8-10 | 90 sec | Neutral grip. Brachioradialis and bicep. |
| Dumbbell Skull Crusher | 2x8-10 | 90 sec | Slow eccentric. Full stretch behind head. |
Lower A — Strength Focus
| Exercise | Sets x Reps | Rest | Notes |
|---|---|---|---|
| Dumbbell Goblet Squat | 4x6-10 | 2-3 min | Hold heaviest dumbbell at chest. When it gets easy, progress to Bulgarian split squats. |
| Dumbbell Romanian Deadlift | 3x6-8 | 2-3 min | Both hands, dumbbells slide down shins. Full hamstring stretch. |
| Dumbbell Bulgarian Split Squat | 3x6-8 each leg | 2 min | Rear foot on bench or chair. Dumbbells at sides. |
| Dumbbell Stiff-Leg Deadlift (Single-Leg) | 3x8-10 each leg | 90 sec | Balance challenge adds stability work. |
| Dumbbell Calf Raise (Standing, on Step) | 3x12-15 | 60 sec | Hold dumbbell in one hand, use other for balance. |
| Dumbbell Suitcase Carry | 3x40-60 sec each side | 60 sec | Core anti-lateral flexion. Heavy as possible. |
Upper B — Volume Focus
| Exercise | Sets x Reps | Rest | Notes |
|---|---|---|---|
| Incline Dumbbell Press | 3x8-12 | 90 sec | Set bench to 30-45 degrees. Full stretch at bottom. |
| Chest-Supported Dumbbell Row | 3x8-12 | 90 sec | Lie face down on incline bench. Eliminates cheating. Pure back work. |
| Dumbbell Lateral Raise | 3x12-15 | 60 sec | Light weight. Controlled. Think "pour the pitcher" at the top. |
| Dumbbell Reverse Fly (Bent Over) | 3x12-15 | 60 sec | Rear delts. Hinge forward, arms out to sides. |
| Dumbbell Concentration Curl | 2x10-12 | 60 sec | Seated, elbow braced on inner thigh. Peak contraction. |
| Dumbbell Overhead Tricep Extension | 2x10-12 | 60 sec | Both hands on one dumbbell. Full stretch. |
Lower B — Volume Focus
| Exercise | Sets x Reps | Rest | Notes |
|---|---|---|---|
| Dumbbell Sumo Squat | 3x10-12 | 90 sec | Wide stance, hold single dumbbell between legs. Adductors and glutes. |
| Dumbbell Walking Lunge | 3x10-12 each leg | 90 sec | Controlled steps. Upright torso. |
| Dumbbell Hip Thrust | 3x10-15 | 90 sec | Back on bench, dumbbell on hips. Squeeze at top. |
| Dumbbell Step-Up | 3x10-12 each leg | 90 sec | Onto bench or sturdy chair. Drive through the lead leg — don't push off the back foot. |
| Seated Calf Raise (Dumbbell on Knees) | 3x15-20 | 60 sec | Sit on bench, dumbbell on each knee, toes on a plate or step. |
| Dumbbell Weighted Crunch or Russian Twist | 3x12-15 | 60 sec | Hold dumbbell at chest for crunches or at arms' length for twists. |
Switching Between Variations
Life happens. You travel. Your gym closes. You work out in a hotel. The point of having three variations is that your program doesn't stop when your equipment changes.
The movement patterns stay the same: - Horizontal push (bench press / push-up / dumbbell press) - Horizontal pull (row variations) - Vertical push (overhead press / pike push-up / Arnold press) - Vertical pull (pull-up / inverted row) - Squat pattern (back squat / pistol squat / goblet squat) - Hip hinge (deadlift / Nordic curl / Romanian deadlift) - Lunge/single-leg (split squat / walking lunge) - Core stability (plank / carry / hollow hold)
When you switch variations, drop the intensity by 10-20% for the first session to recalibrate. Your muscles know the movement pattern; they just need to adjust to the new tool. By the second session, you should be close to your normal working effort.
Track each variation separately. Your barbell bench press and your push-up progression are different entries in your training log. Progress in one informs the other, but they're tracked independently.
Warm-Up Protocol (All Variations)
Don't skip this. Five minutes of targeted warm-up prevents injury and improves performance on working sets.
Upper Body Days: 1. Arm circles: 15 forward, 15 backward 2. Band pull-aparts or doorway stretch: 15 reps 3. Scapular push-ups: 10 reps (push-up position, protract and retract shoulder blades without bending arms) 4. 2 warm-up sets of your first exercise at 50% and 70% of working weight
Lower Body Days: 1. Bodyweight squats: 15 reps 2. Hip circles: 10 each direction 3. Glute bridges: 15 reps 4. Leg swings (front-to-back and side-to-side): 10 each leg 5. 2 warm-up sets of your first exercise at 50% and 70% of working weight
When to Move to an Intermediate Program
This program works for most people for 6-12 months — sometimes longer. Signs you've outgrown it:
- Double progression stalls on most exercises for 3+ weeks despite good recovery
- You're no longer making session-to-session or week-to-week progress on any variable
- You feel undertrained despite completing all prescribed work
At that point, consider periodized programming — undulating periodization, block periodization, or a structured intermediate program like 5/3/1, GZCL, or PHUL. The principles remain identical. The programming just gets more sophisticated to manage recovery and stimulus at higher training levels.
How Pre-Workout Supports Strength Training
Strength training is fundamentally about producing force under fatigue. The ingredients that matter for a strength session:
Creatine monohydrate directly fuels the phosphocreatine system — the energy pathway that powers heavy, short-duration efforts like a set of 4-6 reps. More creatine stored in your muscles means more ATP available for max-effort sets.
CarnoSyn beta-alanine buffers the acid accumulation that limits high-rep sets. On your volume days (B sessions), this translates to more reps before the burn forces you to stop — which means more total training volume.
Natural coffee bean caffeine reduces perceived effort and delays central fatigue. The practical effect: your fifth set performs closer to your first set. For progressive overload, maintaining quality on later sets is where gains are made or lost.
L-Citrulline + L-Arginine increase blood flow through nitric oxide production. More blood flow means better oxygen delivery, better nutrient transport, and better waste clearance — all of which support recovery between sets and session-to-session.
PurePump packs all of the above into 7.7g — 1,000mg creatine monohydrate, 2,000mg CarnoSyn beta-alanine, 200mg natural caffeine from coffee bean, 2,000mg L-Citrulline, 500mg AjiPure L-Arginine, plus BCAAs (1,000mg AjiPure), Carnipure L-Carnitine (500mg), B-vitamins, and ALA. Fifteen ingredients. Zero filler, zero sweeteners, zero dyes.
For full creatine benefits (3-5g daily), add standalone creatine monohydrate alongside PurePump. PurePump's 1,000mg gives you a foundation — add 2-4g more at any point during the day.
FAQ
Can beginners use this program?
Yes. Start with the bottom of every rep range, use conservative weights, and focus on learning the movement patterns before chasing progression. The barbell variation requires basic squat, bench, deadlift, and row competency. If you're new to barbell training, the dumbbell or bodyweight variation may be a better starting point while you learn the patterns.
How long should each session take?
45-70 minutes including warm-up. Strength-focused A sessions tend to run longer because of the 3-5 minute rest periods on heavy compound lifts. Volume-focused B sessions move faster with shorter rest. If you're consistently exceeding 75 minutes, your rest periods may be too long on accessory work.
What if I can only train 3 days per week?
Run it as a 3-day rotation: Upper A → Lower A → Upper B → (rest) → Lower B → Upper A → Lower A → etc. You'll hit each session every ~5 days instead of every 7. Progress will be slightly slower but the program still works.
Can I add cardio to this program?
Yes. The rest days (Wednesday, Saturday, Sunday) are ideal for Zone 2 cardio — 30-45 minutes of easy-effort cycling, walking, jogging, or rowing. This builds your aerobic base without interfering with recovery from lifting. Avoid hard interval training on rest days if recovery is a concern.
What if my hotel gym only has light dumbbells?
Use the bodyweight variation for compound movements (push-ups, pull-ups, split squats) and the light dumbbells for isolation work (lateral raises, curls, extensions). Increase time under tension — slow every rep to a 4-second eccentric. A slow push-up with a 4-second descent is surprisingly difficult regardless of load. Light dumbbells with slow, controlled tempo produce more stimulus than most people expect.
How do I handle the bodyweight pull-up progressions if I can't do a pull-up yet?
Start with inverted rows (under a sturdy table or low bar). Progress the angle — start with your body at 45 degrees, gradually work toward horizontal. Once you can do 3x10 horizontal inverted rows, attempt negative pull-ups (jump to the top, lower yourself over 5 seconds). Build to 3x5 controlled negatives, then attempt full pull-ups. This progression typically takes 4-12 weeks depending on starting strength and body weight.
These statements have not been evaluated by the FDA. This product is not intended to diagnose, treat, cure, or prevent any disease.
