Upper / Lower

Routines

• Upper A

  6 exercises, about 60 min

  Exercise	Sets	Rest	RIR
  Bench PressTempo 3-1-1-0, TUT 35 s	4 × 6–8	3:00	1–2
  Seated RowTempo 3-1-1-0, TUT 45 s	4 × 8–10	2:30	1–2
  Overhead PressTempo 3-1-1-0, TUT 35 s	3 × 6–8	2:30	2
  Lat PulldownTempo 3-1-1-0, TUT 55 s	3 × 10–12	2:00	1–2
  Skull CrusherTempo 3-1-1-0, TUT 55 s	3 × 10–12	1:30	1
  Bicep CurlTempo 3-1-1-0, TUT 55 s	3 × 10–12	1:30	1

• Lower A

  5 exercises, about 45 min

  Exercise	Sets	Rest	RIR
  SquatTempo 3-1-1-0, TUT 35 s	4 × 6–8	3:00	2
  Romanian DeadliftTempo 3-1-1-0, TUT 45 s	3 × 8–10	2:30	2
  Leg ExtensionTempo 3-1-1-0, TUT 55 s	3 × 10–12	1:30	1
  Lying Leg CurlTempo 3-1-1-0, TUT 55 s	3 × 10–12	1:30	1
  Standing Calf RaiseTempo 3-1-1-0, TUT 65 s	4 × 10–15	1:30	1

• Upper B

  6 exercises, about 55 min

  Exercise	Sets	Rest	RIR
  Incline Bench PressTempo 3-1-1-0, TUT 45 s	4 × 8–10	2:30	1–2
  Pull UpTempo 3-1-1-0, TUT 40 s	4 × 6–10	2:30	1–2
  Chest FlyTempo 3-1-1-0, TUT 70 s	3 × 12–15	1:30	1
  Lateral RaiseTempo 3-1-1-0, TUT 70 s	4 × 12–15	1:30	0–1
  Hammer CurlTempo 3-1-1-0, TUT 55 s	3 × 10–12	1:30	1
  Triceps PushdownTempo 3-1-1-0, TUT 70 s	3 × 12–15	1:30	0–1

• Lower B

  6 exercises, about 50 min

  Exercise	Sets	Rest	RIR
  Leg PressTempo 3-1-1-0, TUT 55 s	4 × 10–12	2:30	1–2
  Hip ThrustTempo 3-1-1-0, TUT 45 s	3 × 8–10	2:00	1–2
  Leg ExtensionTempo 3-1-1-0, TUT 70 s	3 × 12–15	1:30	0–1
  Lying Leg CurlTempo 3-1-1-0, TUT 70 s	3 × 12–15	1:30	0–1
  Standing Calf RaiseTempo 3-1-1-0, TUT 70 s	4 × 12–15	1:30	1
  Cable CrunchTempo 3-1-1-0, TUT 65 s	3 × 10–15	1:30	1

Pick starting weights that leave the listed reps in reserve, then adjust after the first week.

Guides that fit

• Training goal

  Build muscle

  Hard sets taken close to failure, enough of them each week, and a little more over time.

• Training goal

  Get stronger

  Strength is a skill. Lift heavy loads often, with long rests and crisp technique.

• Training goal

  Lose fat

  Your diet drives fat loss. Your lifting decides whether you lose fat or muscle.

More plans at this level

• Intermediate, strength plan

  Full Body Hypertrophy

  Three full-body days with a different exercise for each muscle every day, so each muscle is hit three times a week.

  Days a week: 3 · Session: 60 min

• Intermediate, mobility + core plan

  Core Strength

  Three short sessions that train everything your core does: bracing, resisting rotation, and curling the trunk under load.

  Days a week: 3 · Session: 20 min