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

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