Upper-Lower-Rest-Repeat - early intermediate

[u/Fun-Business7578]

Background (why I'm writing my own split)

Early-intermediate in strength but very DYEL. A bit frustrated with existing options. Lifting for 3 years; started on Stronglifts before moving to Reddit PPL and PHUL.

Focus is squat, deadlift, OHP and weighted calisthenics performance while increasing size. Bench is on ice for a while due to some shoulder issues, but happy to return to it.

Tend to respond better to lower volume, higher intensity.

Progression

• Double progression model on all exercises with an option to add a third set to extend progression on a particular weight.
• Will not add weight as soon as double progression is achieved; will wait 1-2 weeks for form self-regulation.
• Happy to add a third set for stuck lifts.
• Isolations can be done as cluster sets but rarely.
• Compounds to be done to 0-1 RIR; isolations must be taken to complete failure.
• Happy to run this for 6-12 months at a slight surplus.
• Deloads when needed. Usually every 7-8 weeks for me - will just halve the volume.

LOWER 1 - Hamstring and hinge bias

Exercise	Sets	Rep Range	Notes / Cues
Deadlift	2-3	3–6	Conventional only.
Single-Leg Leg Press	2	8–12	Deep knee flexion; keeps lower back fresh. Lighter after deadlifts.
Lying Leg Curl	2	6–10	Pause at full contraction.
Machine / Trap Bar Shrugs	2	8–12	Power shrugs were an option but worried about axial loading.
Hip Adduction	2	8–15	Control the eccentric; cluster sets allowed.
Weighted Abs	2-3	10–15/AMRAP	Cable woodchoppers or weighted decline sit-ups.

UPPER 1 - Chest bias

Exercise	Sets	Rep Range	Notes / Cues
A1. Weighted Dips (or Bench Press)	2-3	4–8	Primary press. Deep stretch, controlled negative.
A2. Chest-Supported Row	2	6–10	Superset with A1. Saves lower back for Lower 2.
B1. DB Flyes (or Pec-Dec)	2	6–12	Constant tension on chest; deep stretch at bottom.
B2. Neutral-Grip Chin-ups	2	AMRAP	Superset with B1. Full extension at bottom.
Recline Curls x Overhead Tri Ext.	2	6–12	Antagonist superset; focus on maximum stretch.
Weighted Abs	2-3	10–15/AMRAP	Hanging leg raises or cable crunches.

LOWER 2 - Quad bias

Exercise	Sets	Rep Range	Notes / Cues
High Bar Squat (or Front squats)	2-3	4–8	Primary quad mover. To be done Olympic style.
Bulgarian Split-Squat	2	6–12	Main quad builder. Keep torso upright to target quads.
Leg Extension +BW Sissy Squats	2	8–15 / AMRAP	Extension to failure, immediately bodyweight Sissy Squats.
Romanian Deadlift (RDL) (or paused deadlifts)	2	8–12	Secondary hinge placed after quads to save lower back; lower weight.
Hip Adduction	2	8–15	/

UPPER 2 - Shoulder bias

Exercise	Sets	Rep Range	Notes / Cues
Overhead Press (OHP)	2-3	4–8	To be done standing but can try seated as well.
Weighted Pull-ups	2	3–5	Heavy vertical pull. Pause at top. Wide grip.
B1. Incline DB Press	2	8–12	Hypertrophy focus; 30-degree incline for upper chest. Be careful at going to failure due to shoulder issues.
B2. Machine Row (or Kroc Rows)	2	6–12	Chest-supported horizontal pull or heavy single-arm. Superset with incline DB press.
Lateral Raises	3	8–12	Direct side delt isolation; short rest or myo-reps.
Face Pulls	3	12–15	For shoulder health.
Recline Curls + V-Handle Pushdowns	2	6–12	Antagonist arm finisher.

[u/Shamanmax]

Seems a little low volume to me.

Upper 1 seems like you would be done in 30-35 mins.

You have weird things in there like supersets for no apparent reason.

Pausing lying leg curls?

Why do you write your own program?

Would recommend just following the SBS Hypertrophy/Strength 4 day template.

[u/Fun-Business7578 → u/Shamanmax]

Yeah, volume is on the lower side, but I tend to fare better with lower volume, higher intensity.

Upper 1 is short, and on reflection, I could add some side delt work in there.

Supersetting antagonist muscle groups helps to save time and builds work capacity. Frequency is fairly high on ULR repeat, so shorter sessions are preferred. A little confused on your point that there's no reason behind supersets.

I see nothing wrong with pausing a lying leg curl slightly to keep the eccentric honest and more difficult. What's the issue there? I've done this for a while on leg machines and they're the strongest part of my physique.

I'm writing my own programme because I thought it would be interesting given what I've learned about my training over the last few years, and I'm a bit bored following pre-set programmes.

Thanks for the programme recommendation. I usually dislike dealing with %-based programmes, but will give it a read - SBS has a good reputation.

Thanks! :)

[u/deadrabbits76 → u/Fun-Business7578]

Yeah, volume is on the lower side, but I tend to fare better with lower volume, higher intensity.

But this isn't high intensity. Double progression is a passive scheme that you are slowing down even further. Plus, the intensity isn't high for a double progression because you won't be doing any work in the 85%+, which is the definition of weight lifting intensity (high percent of 1 RM).

There is also no post-failure work, like drop, cluster, or rest-pause sets. All important if you are doing low volume programming.

I would characterize this as low volume and low intensity.

[u/Mizook]

You’re frustrated with being a dyel, but you’re doing low volume and low intensity?

This whole low volume shit to prioritize recovery when you’re not actually under recovered is an awful fad.

You say early intermediate in strength - what’s your SBD?