4 days a week, 4-day cycle, free
Upper/Lower 4-day
Double progression, 6-10 reps, four days a week.
Upper and lower alternate: A days are heavier compound work, B days lean on variations and volume. Each exercise climbs from 6 to 10 reps at a weight; when every set reaches 10, the weight goes up and reps reset to 6.
Free
Upper A
| Exercise | Sets × reps | Progression | Rest |
|---|---|---|---|
| Barbell Bench Press | 4 × 6 | 6–10, then +2.5 kg | 3 min |
| Barbell Row | 4 × 6 | 6–10, then +2.5 kg | 3 min |
| Overhead Press | 3 × 6 | 6–10, then +2.5 kg | 2 min |
| Lat Pulldown | 3 × 6 | 6–10, then +5 kg | 2 min |
| Dumbbell Curl | 3 × 6 | 6–10, then +2 kg | 90 s |
Lower A
| Exercise | Sets × reps | Progression | Rest |
|---|---|---|---|
| Back Squat | 4 × 6 | 6–10, then +5 kg | 3 min |
| Romanian Deadlift | 3 × 6 | 6–10, then +5 kg | 3 min |
| Leg Press | 3 × 6 | 6–10, then +5 kg | 2 min |
| Lying Leg Curl | 3 × 6 | 6–10, then +5 kg | 90 s |
| Standing Calf Raise | 3 × 6 | 6–10, then +5 kg | 90 s |
Upper B
| Exercise | Sets × reps | Progression | Rest |
|---|---|---|---|
| Incline Dumbbell Bench Press | 4 × 6 | 6–10, then +2 kg | 2 min |
| Seated Cable Row | 4 × 6 | 6–10, then +5 kg | 2 min |
| Dumbbell Shoulder Press | 3 × 6 | 6–10, then +2 kg | 2 min |
| Dumbbell Lateral Raise | 3 × 6 | 6–10, then +2 kg | 90 s |
| Triceps Pushdown | 3 × 6 | 6–10, then +5 kg | 90 s |
Lower B
| Exercise | Sets × reps | Progression | Rest |
|---|---|---|---|
| Conventional Deadlift | 3 × 6 | 6–10, then +5 kg | 3 min |
| Front Squat | 3 × 6 | 6–10, then +5 kg | 3 min |
| Bulgarian Split Squat | 3 × 6 | 6–10, then +2 kg | 2 min |
| Seated Leg Curl | 3 × 6 | 6–10, then +5 kg | 90 s |
| Hanging Leg Raise | 3 × 6 | 6–10, then +2 kg | 90 s |
The progression rule in plain words
- Double progression (6–10): start at the bottom of the range. Some set short of the top: same weight, beat each set by a rep. Every set at the top and the session was not brutal (average RPE at or under 8.5): add the exercise’s increment and every set goes back to the bottom. Brutal: same weight, same reps, own it.
- Days cycle in order; after the last day the first comes round again. Home shows “Next up”, the day’s name, and “Day 2 of 4, week 1” and how many targets there are to beat.
- Only completed working sets count. Warm-ups and drop sets never move the target.
Start this program in Outrep
Home → Programs → Start. The next day’s routine is pre-loaded with its rest times and rules; from the second session every set has a target.
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