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Four sessions. Two days built for strength. Two days built for size.
BUILD is a structured upper/lower split for lifters who want real progress, not noise. No maxing out every session. No random workouts. Just a system you can run for months.
Day 1 and Day 2 hit heavy compounds. Bench, row, squat, deadlift. Low reps, real weight, full recovery between sets.
Day 3 and Day 4 shift to volume. Controlled tempo, full range, the work that actually builds muscle.
What's inside:
Full 4-day training split (Upper Strength, Lower Strength, Upper Hypertrophy, Lower Hypertrophy)
Complete warm-up protocol for every session
Progressive overload framework so you know exactly when to add weight
Nutrition breakdown for building muscle: protein targets, calorie surplus, meal timing
Printable session tables to track every lift, every week
No supplements to buy. No gimmicks. Just sets, reps, and the discipline to repeat them.
Run it for 12 weeks. Write down your weights. Show up four days a week.
That's the standard.
Four sessions. Two days built for strength. Two days built for size.
BUILD is a structured upper/lower split for lifters who want real progress, not noise. No maxing out every session. No random workouts. Just a system you can run for months.
Day 1 and Day 2 hit heavy compounds. Bench, row, squat, deadlift. Low reps, real weight, full recovery between sets.
Day 3 and Day 4 shift to volume. Controlled tempo, full range, the work that actually builds muscle.
What's inside:
Full 4-day training split (Upper Strength, Lower Strength, Upper Hypertrophy, Lower Hypertrophy)
Complete warm-up protocol for every session
Progressive overload framework so you know exactly when to add weight
Nutrition breakdown for building muscle: protein targets, calorie surplus, meal timing
Printable session tables to track every lift, every week
No supplements to buy. No gimmicks. Just sets, reps, and the discipline to repeat them.
Run it for 12 weeks. Write down your weights. Show up four days a week.
That's the standard.
