Train smarter.
Get stronger.
A complete 12-week upper/lower split designed for lifters who want measurable, no-nonsense progress. Every session is laid out with RPE targets, set & rep schemes, deload weeks, and a printable training log so you always know exactly what to do — and how heavy.
Everything you need to actually progress
No fluff. No "guru" theory. Just a complete, programmed plan that tells you exactly what to do, how heavy, and how to keep getting better.
12-Week Programmed Plan
Each week is laid out in a clean table: sets, reps, RPE — printable and ready to take to the gym.
RPE-Based Intensity
Rate of Perceived Exertion targets so the weight adjusts to your day — fully explained inside.
Progressive Overload
Built-in week-to-week progression rules so you always know how to add weight or reps safely.
Deload Weeks
Strategic deload every 4 weeks to dump fatigue and come back stronger — no more burnout.
Alternative Exercises
2–3 alternative options for every main lift — for injuries, equipment limits, or preferences.
Printable Training Log
Built-in columns for weight, reps and notes. Print the whole plan as your personal training diary.
Repeat & Re-run
Finished the 12 weeks? Restart the program with heavier numbers — the cycle is designed to repeat.
Any Commercial Gym
Equipment list is realistic: barbell, dumbbells, cables. No weird home-gym workarounds needed.
Instant PDF Delivery
Get the ebook straight after payment. Read on phone, tablet, laptop — or print it out.
Your week, on a single page
Every week looks like this. Crystal clear targets for sets, reps and RPE — with empty cells to log your actual weight, reps and a quick note. Print it, fold it, take it to the rack.
- Daily session breakdown
- Target RPE for each set
- Built-in log columns
- Notes column for cues, pain, sleep
| Exercise | Sets × Reps | RPE | Weight | Reps done | Notes |
|---|---|---|---|---|---|
| Barbell Bench Press | 4 × 6 | RPE 8 | __________ | __/__/__/__ | _________ |
| Pendlay Row | 4 × 8 | RPE 7 | __________ | __/__/__/__ | _________ |
| Incline DB Press | 3 × 10 | RPE 8 | __________ | __/__/__ | _________ |
| Lat Pulldown | 3 × 12 | RPE 8 | __________ | __/__/__ | _________ |
| Lateral Raise | 3 × 15 | RPE 9 | __________ | __/__/__ | _________ |
| EZ-Bar Curl | 3 × 12 | RPE 9 | __________ | __/__/__ | _________ |
Three concepts that drive every program
RPE — Rate of Perceived Exertion
A 1–10 scale that measures how hard a set felt. RPE 8 means "two reps left in the tank". It lets the weight adjust to your day — strong, tired, sick, or jet-lagged.
Progressive Overload
The single biggest predictor of progress: do a little more, week after week — more weight, more reps, or better form. The ebook gives you the exact rules.
Deload Phase
Every 4 weeks, intensity drops on purpose. Fatigue clears, tendons heal, and you come back ready to break PRs — not nurse niggles.
One session with a trainer.
Or 12 weeks of programming you'll re-run for years.
Most lifters spend more on a single hour at the gym than this ebook costs — and they have to pay again next week, and the week after.
One-time payment. Yours forever.
No subscriptions, no upsells. Buy once, download instantly, and re-run the program as many times as you like.
Upper / Lower Split
12-Week Strength & Hypertrophy Program
- 12 weeks of progressive programming (and restart cycle)
- RPE-based intensity so you can autoregulate every session
- Built-in deload week every 4 weeks to keep you fresh
- Two alternative exercises for every main lift
- Printable workout log: weight, reps, RPE, notes
- Works in any commercial gym — barbell, dumbbells, cables
More programs landing soon
We're rolling out a whole series. Same proven structure — different splits and frequencies.
Full Body — 3 Day
A balanced 3-day full body plan for busy lifters who still want to make serious progress.
Full Body — 4 Day
A 4-day full body plan that hits every muscle group twice a week.
Full Body — 5 Day
A 5-day full body plan for lifters who recover well and want maximum stimulus.
Push / Pull / Legs
A 6-day push/pull/legs split with built-in deload and progressive overload.
Stop guessing. Start progressing.
Twelve weeks from today, you'll either have lifted heavier — or you won't. The ebook makes the first one a lot more likely.
Get Upper / Lower Split — $29