Home Hypertrophy Builder
Eight weeks of upper/lower training engineered for one thing — visible muscle, built entirely with bands.
About this program
A four-day upper/lower split with the volume, rep ranges and progression structure that drive hypertrophy. Each muscle group is trained twice a week in the 8–15 rep sweet spot, compound movements lead every session, and the 8-week progression walks you from accumulation through a peak intensity block and into a planned deload.
What you get
- Every muscle trained twice a week — the research-backed frequency for growth
- Compound-first ordering so your biggest lifts get your best energy
- Structured 8-week wave: accumulate volume, then intensify
- Built-in deload so you finish the block fresh, not fried
Weekly schedule
This is one week of training — repeat it for all 8 weeks, applying the progression below. Tick exercises as you go; each session saves your place and logs to your training history.
Day 1 — Upper (Strength Focus)
- 4 × 8–10
- 4 × 8–10
- 3 × 10–12
- 3 × 10–12
- 3 × 12–15
- 3 × 12–15
Day 2 — Lower (Strength Focus)
- 4 × 8–10
- 3 × 10 / side
- 4 × 10–12
- 3 × 12 / side
- 4 × 15–20
Day 3 — Upper (Pump Focus)
- 4 × 12–15
- 4 × 12–15
- 3 × 15
- 3 × 15
- 3 × 15–20
- 3 × 12–15
Day 4 — Lower (Pump Focus)
- 4 × 12 / side
- 4 × 12–15 / side
- 3 × 15 / side
- 3 × 18 / side
- 4 × 15 / side
Week-by-week progression
Same schedule each week — what changes is the load and intensity. This is how you keep making progress.
- W1Accumulation
Establish your bands. Leave 3 reps in reserve on every set — you are building a base, not testing limits.
- W2Accumulation
Add 1 set to each compound lift. 2–3 reps in reserve.
- W3Accumulation
Add reps within range on every exercise. 2 reps in reserve.
- W4Deload
Cut all sets in half. Light bands, smooth tempo. Let fatigue clear.
- W5Intensification
Return to full volume with a heavier band on all compounds. 2 reps in reserve.
- W6Intensification
Add a set to the pump-day exercises. On the last set of each compound, push to 1 rep in reserve.
- W7Peak
Heaviest bands form allows. Final set of every exercise taken to technical failure.
- W8Deload
Half volume, light bands. Recover fully, then re-test or repeat the block heavier.
Want this dialed in to your body?
Generate a split around your exact schedule with the free builder, or work with Bassam for form review and coaching that adapts to your results.