Hypertrophy Upper/Lower
Four days a week, eight weeks, built to add muscle.
What it is
A SpreadLift Original. Two upper-body days and two lower-body days. Every lift has a rep range and a reps-in-reserve (RIR) target. Effort rises over seven weeks, then week 8 is a deload.
Who it's for
Lifters who want more muscle, can train four days a week, and know how to perform the main lifts.
Weekly layout
| Day | Lifts |
|---|---|
| Upper A | Bench press, chest-supported row, incline dumbbell press, lat pulldown, lateral raise (4 sets), triceps pushdown, biceps curl (arms rise to 3 sets from week 3) |
| Lower A | Back squat, Romanian deadlift, leg press, leg curl, calf raise, cable crunch |
| Upper B | Incline bench press, overhead press, pull-up or pulldown, seated cable row, cable fly, lateral raise, rear delt fly, overhead triceps extension, hammer curl |
| Lower B | Deadlift (always 2+ reps left), hack squat or front squat, Bulgarian split squat (2 sets), leg extension, seated leg curl, calf raise |
| Weeks | Stop each set with |
|---|---|
| 1–2 | 3 reps left (RIR 3) |
| 3–4 | 2 reps left |
| 5–6 | 1 rep left |
| 7 | 0–1 reps left; the last set of each isolation lift to failure. Squats and hack squats keep 1 in reserve, deadlifts 2 |
| 8 | Deload: half the sets, 4 reps left |
How progression works
- No maxes needed. Pick each weight the first time and SpreadLift remembers it.
- Log the reps you did. When every set reaches the top of the range, the next session suggests more weight: 2.5 kg on upper-body lifts, 5 kg on lower-body lifts (5 lb and 10 lb in pounds).
- Otherwise the weight stays and you aim for more reps.
Questions
What does RIR mean?
Reps in reserve: how many more clean reps you could have done. RIR 2 means you stop with 2 left.
What weight should I start with?
One you can lift for the bottom of the range with the week's RIR to spare. You only pick it once.
What if I can't reach the bottom of the range?
The weight is too heavy. Drop it so the first set lands inside the range.
Can I swap an exercise?
Yes. Use a similar lift your gym has and keep the same sets and reps.
Which weight do I log for dumbbells?
The weight of one dumbbell.
What happens after week 8?
Start again at week 1 with the weights you finished on.
Can I train to failure every set?
No. Only the last set of isolation work in week 7. Heavy squats and deadlifts always keep reps in reserve.
I can't add 2.5 kg to lateral raises.
Add reps first, then the smallest jump your gym has.
How long is a session?
About 60–75 minutes. Lower B runs longest.
Who isn't it for?
People who can only train 2–3 days a week, sessions under about an hour, or gyms without cables, a leg press and a hack squat or front-squat setup.
Not medical advice. Check with a professional if you have health concerns.