Functional Hypertrophy Upper/Lower – 4 Days, 8 Weeks
Build muscle on top of strength and movement
8
weeks
4
sessions/week
Two upper and two lower sessions a week in the 6–8 rep range, each muscle group trained twice, with accumulation then intensification and 2 deloads.
What's inside?
The version recommended for most people: each muscle group is trained twice a week. Accumulation (W1–W4): 4 × 8 to 5 × 7 at ~70–75% 1RM with a 3-second eccentric. Intensification (W5–W8): 4–5 × 6 at ~77–82% 1RM with an explosive concentric. Deloads in weeks 4 and 8, loads guided by RPE.
How is the week structured?
Who is it for?
Intermediate lifters with clean technique on the squat, deadlift, presses and rows, no current injury, and able to recover 48–72 hours per muscle group.
Who is it not for?
True strength beginners, people with an injury or pain, explosive athletes in their pre-competition phase.
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