Lower/Upper Strength Template

This template keeps training purposeful while you run BodyTypeCalc check-ins. It alternates lower- and upper-body sessions across two phases (foundation and progression) so you can level up volume without feeling overwhelmed.

Structure at a glance

• Schedule: 4 sessions per week (L1, U1, L2, U2). Rest at least one day between L2 and U2.
• Phases:
  • Foundation (Weeks 1–4): Groove technique, establish baseline loads.
  • Progression (Weeks 5–8): Increase intensity, add finishers for posture and core.
• Progression rule: When you complete all sets with 2 reps in reserve, increase load 2–5% next session.

Lower session 1 (L1) – Foundation

Block	Exercise	Sets x reps	Notes
A	Back squat or goblet squat	4 × 6	Use a tempo of 3 sec down, 1 sec pause
B	Romanian deadlift	3 × 8	Keep spine neutral; hinge from hips
C	Step-up (knee height)	3 × 10/leg	Drive through whole foot
D	Copenhagen side plank	3 × 20 sec/side	Build adductor strength
E	Box breathing with band pull-apart	3 × 8 breaths	Reset posture before leaving

Upper session 1 (U1) – Foundation

Block	Exercise	Sets x reps	Notes
A	Incline dumbbell press	4 × 8	Stop 1–2 cm above chest
B	Chest-supported row	4 × 8	Pause 1 sec at squeeze
C	Half-kneeling landmine press	3 × 10/arm	Keep ribs stacked
D	Cable face pull	3 × 12	Lead with elbows, rotate thumbs back
E	Dead bug w/ band overhead	3 × 10	Maintain lower back contact

Lower session 2 (L2) – Foundation

Block	Exercise	Sets x reps	Notes
A	Trap-bar deadlift	4 × 5	Use straps if grip fatigues
B	Front-foot elevated split squat	3 × 8/leg	Slight forward torso angle
C	Hip thrust or glute bridge	4 × 10	Squeeze 2 sec at top
D	Seated calf raise	3 × 12	Pause at stretch
E	90/90 hip switches	2 × 60 sec	Smooth transitions

Upper session 2 (U2) – Foundation

Block	Exercise	Sets x reps	Notes
A	Neutral-grip pull-up or assisted	4 × 6	Control descent 3 sec
B	Flat dumbbell bench	4 × 8	Feet planted, shoulder blades set
C	Single-arm cable row	3 × 10/arm	Keep hips square
D	Lateral raise + Y raise superset	3 × 12 each	Light weights, crisp tempo
E	Farmer carry	3 × 45 sec	Focus on tall posture

Progression tweaks (Weeks 5–8)

• Add a fourth set to blocks B and C across sessions.
• Swap tempo squats for paused squats (2-sec pause) and trap-bar deadlift for deficit deadlift.
• Introduce a finisher circuit twice per week:

3 rounds — 40 sec work / 20 sec rest
1. Reverse sled drag
2. Tall kneeling cable chop
3. Bear crawl hold

Recovery & measurement alignment

• Schedule your BodyTypeCalc measurement wizard retest after a rest day so muscle pump doesn’t skew numbers.
• Keep protein at 1.6–2.0 g/kg and hydration at 35 ml/kg daily.
• Log RPE (1–10) for main lifts; if two sessions in a row feel 8+, reduce load 5% for one week.

Optional swaps

• No barbell access? Replace squats with double kettlebell front squats and trap-bar deadlift with heavy kettlebell swings (sets of 12).
• Shoulder discomfort during pressing? Use Swiss bar or push-up handles to modify grip.
• Need shorter sessions? Run A–C only, alternating accessory moves weekly.

Companion tools

Close the loop between training and data

Check body-fat trends and maintenance calories to confirm the program is steering you toward the right adaptation.

Body fat estimator

Track composition changes using the US Navy circumference method and optional three-site caliper inputs.

Explore resource

Maintenance calories

Use the Mifflin-St Jeor equation with lifestyle multipliers to plan nutrition phases.

Explore resource

Consistency beats intensity. Use this template as a scaffolding, then customize based on equipment, recovery, and feedback from your BodyTypeCalc progress.