12-week programme · Intermediate · Gym
Upper/Lower Builder: 12-Week Muscle & Strength Programme
The next step after your first year. A 4-day upper/lower split with two progressive training blocks and planned deloads, for more muscle and real strength.
Buy now · £14.99
12
weeks
4×
sessions a week
60–75
minutes each
Who it's for
- You've trained consistently for 6 months or more
- You know the main lifts and want more muscle and strength
- You can train four days a week for about an hour
Probably not for you if
- You're brand new to the gym (start with Lean Start)
- You can only train two or three days a week
A look inside: Upper A
Chest and back focus · about 65 minutes. One of 4 workouts in the programme.
| # | Exercise | Sets | Reps | Rest |
|---|---|---|---|---|
| 1 | Barbell bench press | 3 | 6–8 | 2–3 min |
| 2 | Chest-supported dumbbell row | 3 | 8–10 | 2 min |
| 3 | Incline dumbbell press | 3 | 8–12 | 2 min |
| 4 | Lat pulldown | 3 | 10–12 | 90 s |
| 5 | Dumbbell lateral raise | 3 | 12–20 | 60 s |
| 6a | EZ-bar curl | 2 | 10–12 | None, go to 6b |
| 6b | Cable triceps pushdown | 2 | 10–15 | 60 s |
What to expect, honestly
Progress is slower than in your first year. Main lifts typically rise a few kilos across each block, and changes in muscle are gradual and visible over the 12 weeks. How much varies a lot between people, and results aren't guaranteed.
General fitness information for healthy adults, not medical advice. If you have a medical condition, an injury, are pregnant or take medication that affects your heart rate, blood pressure or blood sugar, speak to your GP first.
Questions
How do I get it?
Straight after payment you'll get an email with download links for the PDF and the tracker. Links work 5 times and last 7 days, so save the files to your phone or computer.
What format is it?
A PDF that works on any phone, tablet or computer, plus an .xlsx tracker that opens in Excel, Google Sheets or Numbers.
Can I get a refund?
Because it's an instant download, you agree to immediate access at checkout, which means the usual 14-day cancellation right no longer applies once the download starts. If a file is faulty or won't open, we'll fix it or refund you. See delivery & refunds.
Compare all programmes on the programmes page.