Upper Lower Program

Build more muscle without adding unnecessary training days or burying yourself in volume.

This nine-week upper/lower program gives you the exact training structure I used to add 5–7 pounds of visible muscle in under a year. It was also tested repeatedly by members of the Yoke Squad, producing consistent, repeatable gains each time they ran it.

You’ll train four days per week using two upper-body and two lower-body sessions, giving every major muscle group enough stimulus to grow while leaving room for recovery. Each workout includes intentional exercise selection, clear progression, demonstration videos, and detailed coaching instructions so you understand how every movement should be performed.

This isn’t random high-volume bodybuilding. Every exercise, set, and rep has a purpose.

Who this is for

This program is for lifters who:

Want to build visible muscle and improve their overall physique Prefer an efficient four-day training split Have stopped progressing with their current routine Want proven programming instead of creating their own workouts Understand the basics of lifting and are ready to train with intent Want enough volume to grow without compromising recovery

Let's get after it.

-Paul