3x5-10

A balanced and straightforward 4 day upper/lower split with a double progression. Exercises are paired into antagonistic supersets for more efficient workouts.

Basic 4 day upper/lower split with exercises paired into antagonistic supersets. Double progression model, add reps until you can do 3x10, then up the weight 5-10 lbs and drop back down to 3x5. Last set of each exercise should be around 1 RIR.