Strength Upper/Lower: 12-Week Progressive Overload
Four-day upper/lower with RPE-progressed main lifts and dedicated accessory pumps.
Goal
Get stronger and add lean muscle at the same time
Duration
12 Weeks
Frequency
4 days/wk
Level
Intermediate
Full program
Premium$9.99 · one-time
Lifetime access inside the Onyx app.
- 12 Weeks of programming
- 4× sessions per week
- Every exercise wired to a video walkthrough
- Nutrition, supplementation & recovery guide
- Lifetime updates inside the Onyx app
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Workout Summary
Strength Upper/Lower: 12-Week Progressive Overload
A 12-week upper/lower split with two heavy days and two volume days. Main lifts climb an RPE ladder every three weeks - RPE 7 → 8 → 9 → deload - so loads rise honestly without grinding. Chest+shoulders together on push days, back+biceps together on pull days, plus an optional weekend arms + core session.
Who it's for
- Lifters who want a clear plan with zero guesswork
- Athletes returning from a layoff or chasing a new PR
- Anyone tired of stitching together random YouTube workouts
What you get
- Full week-by-week progression
- Every session with sets, reps and rest
- Substitutions from the Onyx exercise library
- Nutrition, supplementation and recovery guidance
Pre-session protocol
Warm-up · do this before every workout
Nutrition
Nutrition · Strength
Hit a daily protein target of 0.8–1 g per pound of bodyweight, anchor meals around whole-food carbs, and stay within ±300 kcal of the goal (surplus, maintenance or deficit) for the duration of the block.
Supplementation
Supplementation
Creatine monohydrate (5 g/day), a quality whey or plant protein to backfill daily protein, electrolytes around training, and vitamin D3 + magnesium for recovery.
Sleep & Recovery
Sleep & Recovery
Sleep 7–9 hours, walk 8–10k steps/day, protect one true rest day, and reduce intensity any week sleep or stress fall off a cliff.
Training Overview
Training Overview
Two heavy days (Upper Heavy, Lower Heavy) drive strength on the main lifts. Two volume days (Upper Volume, Lower Volume) drive hypertrophy with dumbbells, cables and machines. Every third week peaks intensity, then week 4 of each block is a deload.
12 Weeks · Progression
Progression
3-week waves for 4 total blocks. Wave 1: RPE 7 (base). Wave 2: RPE 8 (build). Wave 3: RPE 9 top set + backoffs. Wave 4: deload week (60% loads, half the sets). Add 2.5 kg (upper) / 5 kg (lower) to the main lifts every completed wave.
Weekly Schedule
Weekly Schedule
Weekly schedule
Your 7-day training split
Tap to see which day trains what
Weekly schedule
Your 7-day training split
Tap to see which day trains what
- MondayUpper Heavy - Chest + Shoulders + Triceps
- TuesdayLower Heavy - Squat Focus
- WednesdayRest / Walk · keep it easy (Zone 1, nasal-breath pace)
- ThursdayUpper Volume - Back + Biceps
- FridayLower Volume - Hinge + Glutes
- SaturdayOptional Arms + Core · keep it easy (Zone 1, nasal-breath pace)
- SundayRest · optional 20–30 min walk or light mobility
Workouts
Strength Upper/Lower: 12-Week Progressive Overload
Prep tips for the week
Win the day before you step in the gym
8 quick habits that make every session count
Prep tips for the week
Win the day before you step in the gym
8 quick habits that make every session count
Shaker, belt, straps, sleeves, headphones. Zero friction in the morning = zero excuses.
Slow carb + lean protein (oats + whey, rice + chicken). Fuels heavy work without sitting heavy in the stomach.
500 ml water + a pinch of salt 30 min before training. Cramping and brain-fog usually = dehydration, not weakness.
Run the full 3-stage protocol above. Skipping it is the fastest way to leave 10% on the platform.
Weight, reps, RPE. If you don't track it, you can't progress it. Use the Onyx app or a notebook, just log.
Set the rest column as a timer on your watch. Drifting past rest kills intensity and stretches sessions 2x.
0.4 g/kg bodyweight. Whey + banana works, real meal works better. Recovery starts here.
Every 4–6 weeks drop volume 40%. Strength is built in recovery, not in extra sets.
Week 1 free preview · Weeks 2–12 unlock after purchase
Week 1 · Day 1
Upper Heavy - Chest + Shoulders + Triceps
Bench top set + pressing accessories
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Main lift | |||
| Barbell Bench Press | 4 | Wk1 @ RPE 7 · Wk2 @ RPE 8 · Wk3 top set @ RPE 9 + 3 backoffs @ 85% · Wk4 DELOAD: 60% × 5,5,5 | 3 min |
| Accessories | |||
| Seated Dumbbell Shoulder Press | 4 | 8 @ RPE 8 | 90 sec |
| Incline Dumbbell Bench Press | 3 | 10 @ RPE 8 | 90 sec |
| Cable Chest Fly | 3 | 12 | 60 sec |
| Dumbbell Lateral Raise | 4 | 15 | 45 sec |
| Skull Crusher | 3 | 10 | 60 sec |
Week 1 · Day 2
Lower Heavy - Squat Focus
Squat top set + quad work
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Main lift | |||
| Barbell Back Squat | 4 | Wk1 @ RPE 7 · Wk2 @ RPE 8 · Wk3 top set @ RPE 9 + 3 backoffs @ 85% · Wk4 DELOAD: 60% × 5,5,5 | 3 min |
| Accessories | |||
| Smith Machine Reverse Lunge | 3 | 10/leg @ RPE 8 | 90 sec |
| Leg Press | 3 | 10 @ RPE 8 | 90 sec |
| Leg Extension | 3 | 12 | 60 sec |
| Standing Calf Raise | 4 | 15 | 45 sec |
Week 1 · Day 3
Upper Volume - Back + Biceps
Pump-focused pulling
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Main lift | |||
| Barbell Bent Over Row | 4 | Wk1 @ RPE 7 · Wk2 @ RPE 8 · Wk3 @ RPE 9 · Wk4 DELOAD: 60% × 6 | 2 min |
| Accessories | |||
| Lat Pulldown Wide Grip | 4 | 10 @ RPE 8 | 90 sec |
| Chest Supported Row Machine | 3 | 10 @ RPE 8 | 60 sec |
| Straight Arm Cable Pulldown | 3 | 12 | 45 sec |
| Dumbbell Bicep Curl | 3 | 10 @ RPE 8 | 60 sec |
| Cable Bicep Curl | 3 | 12 | 45 sec |
Week 1 · Day 4
Optional · Active recoveryZone-2 Walk
Easy 30–40 min walk, outdoor or treadmill. Conversational pace, builds aerobic base and speeds recovery.
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Treadmill Walking | 1 | 30–40 min | — |
| Treadmill Incline Walking | Optional finisher | 2 × 5 min @ 6% incline | 2 min |
Week 1 · Day 5
Lower Volume - Hinge + Glutes
Deadlift top set + posterior chain
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Main lift | |||
| Barbell Deadlift | 4 | Wk1 @ RPE 7 × 3 · Wk2 @ RPE 8 × 3 · Wk3 top single @ RPE 9 + 2 backoffs × 3 @ 85% · Wk4 DELOAD: 60% × 3,3,3 | 3-4 min |
| Accessories | |||
| Romanian Deadlift | 4 | 8 @ RPE 8 | 2 min |
| Barbell Hip Thrust | 3 | 10 @ RPE 8 | 90 sec |
| Bulgarian Split Squat | 3 | 10/leg | 90 sec |
| Seated Leg Curl | 3 | 12 | 60 sec |
| Hanging Leg Raise | 3 | 12 | 45 sec |
Week 1 · Day 6
Optional Arms + Core
Skip during deload week or if fatigued
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| EZ Bar Curl | 4 | 10 @ RPE 8 | 60 sec |
| Overhead Tricep Extension | 4 | 10 @ RPE 8 | 60 sec |
| Dumbbell Hammer Curl | 3 | 12 | 45 sec |
| Cable Tricep Pushdown | 3 | 12 | 45 sec |
| Plank | 3 | 60 sec | 45 sec |
| Kneeling Cable Crunch | 3 | 15 | 45 sec |
Week 1 · Day 7
Optional · Active recoveryFull Rest or Light Walk
Take the day off, or just walk 20–30 min and stretch. Recovery is when the gains happen.
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Treadmill Walking | Optional | 20–30 min easy | — |
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FAQ
FAQ
Can I move sessions around to fit my schedule?
Yes - keep the order of training days but swap which calendar day they land on. Avoid stacking the two hardest sessions back-to-back.
What if I miss a workout?
Slide the week back by one day rather than doubling up. Recovery is the variable that creates progress.
Run this in the Onyx app
Track every set. Auto-progress every week.
This program is built right into Onyx - videos, logging, deload triggers and PR alerts.