Lean Muscle Builder
Upper and lower split for hypertrophy
Days per week
3
Duration
4, 8 or 12 weeks
Rep range
8-15 repetitions per set
Working sets
3-4 working sets per exercise
Overview
Who is this for
- • Lifters with a consistent training base wanting to focus on muscle growth
- • Those who prefer moderate loads with controlled tempo and higher rep ranges
- • Building a balanced physique with attention to all muscle groups
Not ideal for
- • Those primarily focused on maximal strength or powerlifting numbers
- • Complete beginners without a base of compound lifting experience
Training style
The upper session runs seven exercises covering chest, back, shoulders and arms. Incline barbell press and pull-ups anchor the session, followed by shoulder press, cable flies, lateral raises, curls and pushdowns. The lower session covers squats, Romanian deadlifts, leg press, leg curls, calves and hanging leg raises. Each exercise uses controlled tempo to maximise time under tension.
Progressive overload
Compound lifts increase by 2.5 kg per week. The leg press uses 5 kg per week given the loads it supports. Isolation work increases by 1-1.25 kg per week. Every fourth week is a deload at 70%.
Recovery and deloads
Every fourth week reduces all working weights to 70% of the phase base. The lighter week preserves training consistency while allowing connective tissue and muscles to recover.
Equipment
Barbell, dumbbells, cable machine, pull-up bar, leg press, leg curl machine and calf raise machine
Location: Commercial gym
Weekly volume
Chest and back each receive 10 sets per week. Shoulders get 8 sets across pressing and lateral raises. Arms receive 8 sets of direct work. Legs sit at 12 sets with additional calf and core work at 6 sets each.
Session breakdown
Upper
| Exercise | Sets x Reps | Increment |
|---|---|---|
| Incline barbell bench press | 3 x 10 | +2.5 kg/week |
| Pull-up | 4 x 8 | Bodyweight |
| Seated dumbbell shoulder press | 3 x 10 | +1 kg/week |
| Cable chest fly | 3 x 12 | +1 kg/week |
| Dumbbell lateral raise | 3 x 12 | +1 kg/week |
| Barbell biceps curl | 3 x 12 | +1.25 kg/week |
| Cable triceps pushdown | 3 x 12 | +1.25 kg/week |
Lower
| Exercise | Sets x Reps | Increment |
|---|---|---|
| Back squat | 3 x 10 | +2.5 kg/week |
| Romanian deadlift | 3 x 10 | +2.5 kg/week |
| Leg press | 3 x 12 | +5 kg/week |
| Lying leg curl | 3 x 12 | +1.25 kg/week |
| Calf raise machine | 3 x 15 | +1.25 kg/week |
| Hanging leg raise | 3 x 12 | Bodyweight |
What to expect
Weeks 1 to 2
The higher rep ranges and controlled tempo will create significant muscle soreness initially. Focus on form and completing all prescribed reps.
Weeks 3 to 6
Visible improvements in muscle fullness and definition, particularly in the chest, back and arms. Strength improvements will be steady rather than dramatic.
Weeks 6+
Measurable increases in muscle size across all major groups. Improved muscular endurance and a more balanced physique. Body composition shifts when paired with appropriate nutrition.
Run Lean Muscle Builder in STRNTH
Download the app, pick this programme and start your first session. Progressive overload, deloads and block reviews are handled for you.