Incline DB press – 25 kg each hand – 10, 9, 8 (RIR 1–2) Chest press machine – 65 kg – 9, 8, 8 (RIR 1–2) Pec deck fly – 45 kg – 10, 9, 8 (RIR 1–2) Lat pulldown – 55 kg – 10, 9, 8 (RIR 1–2) Neutral pulldown – 60 kg – 8, 7, 6 (RIR 1–2) Seated row – 55 kg – 9, 8, 8 (RIR 1–2) Shoulder press machine – 37.5 kg – 9, 9, 8 (RIR 1–2) DB lateral raise – 7.5 kg each hand – 10, 9, 8 (RIR 1–2) DB shrugs – 30 kg each hand – 12, 11, 10 (RIR 1–2) Triceps pushdown – 30 kg – 9, 8, 8 (RIR 1–2) DB curl – 12.5 kg each hand – 12, 10 (RIR 1–2) Hammer curl – 12.5 kg each hand – 10, 9 (RIR 1–2) Leg press – 200 kg – 10, 9, 9 (RIR 1–2) Hack squat – 75 kg – 7, 6, 6 (RIR 1–2) Bulgarian split squat – 20 kg DB each hand – 8, 8, 7 (RIR 1–2) RDL (DB) – 18 kg each hand – 10, 9, 8 (RIR 1–2) Leg extension (bilateral) – 55 kg – 10, 9, 9 (RIR 1–2) Leg extension (unilateral) – 30 kg – 10, 9, 9 (RIR 1–2) Hamstring curl (bilateral) – 40 kg – 10, 9, 8 (RIR 1–2) Hamstring curl (unilateral) – 20 kg – 10, 9, 8 (RIR 1–2) Standing calf raise – 80 kg – 12, 11, 10 (RIR 1–2)........ This is current , give me 1 month progression, i do upper lower split.... Mon lb, tue ub, thu lb, fri ub
4-Week Progression Plan | Upper/Lower Split
- Week 1 = your current baseline
- Weeks 2–4 = progressive overload via reps first, then weight (double progression)
- Rule: when you hit the top rep target across all sets, add weight next session (~2.5 kg upper body, ~5 kg lower body)
- RIR stays at 1–2 throughout — if it drifts to 0 or 3+, adjust accordingly
- Curls/isolation: smaller jumps (1.25–2.5 kg)
UPPER BODY (Tue & Fri)
Chest
| Exercise | Week 1 | Week 2 | Week 3 | Week 4 |
|---|---|---|---|---|
| Incline DB Press | 25 kg × 10,9,8 | 25 kg × 10,10,9 | 25 kg × 10,10,10 | 27.5 kg × 9,8,8 |
| Chest Press Machine | 65 kg × 9,8,8 | 65 kg × 10,9,8 | 65 kg × 10,10,9 | 65 kg × 10,10,10 → +2.5 kg next |
| Pec Deck Fly | 45 kg × 10,9,8 | 45 kg × 10,10,9 | 45 kg × 10,10,10 | 47.5 kg × 9,8,8 |
Back
| Exercise | Week 1 | Week 2 | Week 3 | Week 4 |
|---|---|---|---|---|
| Lat Pulldown | 55 kg × 10,9,8 | 55 kg × 10,10,9 | 55 kg × 10,10,10 | 57.5 kg × 9,8,8 |
| Neutral Pulldown | 60 kg × 8,7,6 | 60 kg × 9,8,7 | 60 kg × 9,9,8 | 60 kg × 10,9,9 |
| Seated Row | 55 kg × 9,8,8 | 55 kg × 10,9,8 | 55 kg × 10,10,9 | 55 kg × 10,10,10 → +2.5 kg next |
Shoulders
| Exercise | Week 1 | Week 2 | Week 3 | Week 4 |
|---|---|---|---|---|
| Shoulder Press Machine | 37.5 kg × 9,9,8 | 37.5 kg × 10,9,9 | 37.5 kg × 10,10,9 | 37.5 kg × 10,10,10 → +2.5 kg next |
| DB Lateral Raise | 7.5 kg × 10,9,8 | 7.5 kg × 10,10,9 | 7.5 kg × 10,10,10 | 9 kg × 9,8,8 |
| DB Shrugs | 30 kg × 12,11,10 | 30 kg × 12,12,11 | 30 kg × 12,12,12 | 32.5 kg × 11,10,10 |
Arms
| Exercise | Week 1 | Week 2 | Week 3 | Week 4 |
|---|---|---|---|---|
| Triceps Pushdown | 30 kg × 9,8,8 | 30 kg × 10,9,8 | 30 kg × 10,10,9 | 30 kg × 10,10,10 → +2.5 kg next |
| DB Curl | 12.5 kg × 12,10 | 12.5 kg × 12,11 | 12.5 kg × 12,12 | 14 kg × 10,9 |
| Hammer Curl | 12.5 kg × 10,9 | 12.5 kg × 11,10 | 12.5 kg × 12,10 | 12.5 kg × 12,12 → +1.25 kg next |
LOWER BODY (Mon & Thu)
Quads
| Exercise | Week 1 | Week 2 | Week 3 | Week 4 |
|---|---|---|---|---|
| Leg Press | 200 kg × 10,9,9 | 200 kg × 10,10,9 | 200 kg × 10,10,10 | 205 kg × 10,9,9 |
| Hack Squat | 75 kg × 7,6,6 | 75 kg × 8,7,6 | 75 kg × 8,8,7 | 75 kg × 9,8,8 |
| Bulgarian Split Squat | 20 kg × 8,8,7 | 20 kg × 9,8,8 | 20 kg × 9,9,8 | 20 kg × 10,9,9 |
| Leg Ext (Bilateral) | 55 kg × 10,9,9 | 55 kg × 10,10,9 | 55 kg × 10,10,10 | 60 kg × 9,9,8 |
| Leg Ext (Unilateral) | 30 kg × 10,9,9 | 30 kg × 10,10,9 | 30 kg × 10,10,10 | 32.5 kg × 9,9,8 |
Hamstrings
| Exercise | Week 1 | Week 2 | Week 3 | Week 4 |
|---|---|---|---|---|
| RDL (DB) | 18 kg × 10,9,8 | 18 kg × 10,10,9 | 18 kg × 10,10,10 | 20 kg × 9,8,8 |
| Ham Curl (Bilateral) | 40 kg × 10,9,8 | 40 kg × 10,10,9 | 40 kg × 10,10,10 | 45 kg × 9,8,8 |
| Ham Curl (Unilateral) | 20 kg × 10,9,8 | 20 kg × 10,10,9 | 20 kg × 10,10,10 | 22.5 kg × 9,8,8 |
Calves
| Exercise | Week 1 | Week 2 | Week 3 | Week 4 |
|---|---|---|---|---|
| Standing Calf Raise | 80 kg × 12,11,10 | 80 kg × 12,12,11 | 80 kg × 12,12,12 | 85 kg × 11,10,10 |
Key Notes
- Double progression is the backbone: build reps to the top of the range across all sets, then add weight. Don't jump weight early.
- Neutral pulldown is the weakest link relative to load — prioritize rep quality over weight jumps here.
- Hack squat & BSS — quads are fatigued from leg press first. Rep targets are lower; don't force weight increases until reps look clean.
- Lateral raises — 7.5 → 9 kg is a larger relative jump; if 9 kg breaks form badly in Week 4, stay at 7.5 and aim for 3×10 before moving up.
- Week 4 is a bridge week — wherever you hit the top target, note it and load accordingly for the start of Month 2.
- If any session feels like RIR 0 (near failure earlier than expected), keep weight and reduce reps slightly, or rest longer between sets. Don't grind through bad RIR data.