December 5, 2025
A rotating upper/lower plan designed for intermediate lifters training three days weekly. Get clear templates, weekly volume targets, progression rules, and time-savvy options.
Use a two-week rolling UL-U then L-U-L schedule to balance weekly frequency.
Aim for 10–16 weekly sets per muscle averaged across two weeks with 1–3 RIR.
Anchor sessions with one heavy compound plus accessories and strategic supersets.
Progress with double progression and top-set/back-off structure; deload every 6–10 weeks.
Keep sessions to 45–60 minutes using warm-up ramps, supersets, and smart substitutions.
Programming prioritizes total weekly sets per muscle (10–16), effective reps in moderate rep ranges, and consistency for busy schedules. Frequency alternates across two weeks: Week A runs Upper–Lower–Upper; Week B runs Lower–Upper–Lower. Each session features one primary compound, two to three secondary accessories, and one to two isolations. Intensity is guided by reps in reserve (1–3 RIR), with double progression applied to key lifts. Time is capped at 45–60 minutes via supersets, short rest on isolations, and minimal but sufficient warm-up ramps.
Three weekly sessions mean limited opportunities to accumulate quality volume. A rolling microcycle ensures balanced upper/lower stimulus while controlling fatigue, preserving joints, and fitting real-life workloads. Clear templates and progression rules remove guesswork and keep growth steady.
A front-loaded upper emphasis week. Ideal when desk work tightens hips or lower-body recovery needs an easier week. Focus chest, back, and delts while maintaining lower-body volume with one efficient session.
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Balances Week A by emphasizing lower body. Great for building quads, hamstrings, and glutes while keeping upper work on track. Alternating like this sustains total volume across a two-week microcycle.
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Bench or DB press 3–4 sets of 6–10; chest-supported or cable row 3–4 sets of 8–12; incline DB press 3 sets of 8–12; lat pulldown or pull-ups 3 sets of 6–10; lateral raises 3 sets of 12–20; triceps extensions 2–3 sets of 10–15; curls 2–3 sets of 10–15. Rest 2–3 min on compounds; 60–90 sec on accessories.
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Overhead press or machine press 3–4 sets of 6–10; pulldown or assisted pull-ups 3–4 sets of 8–12; incline or machine chest press 3 sets of 8–12; single-arm row 3 sets of 8–12 per side; rear-delt flies 3 sets of 12–20; hammer curls 2–3 sets of 8–12; cable triceps pressdowns 2–3 sets of 10–15.
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Back or front squat 3–4 sets of 5–8; Romanian deadlift 3–4 sets of 6–10; leg press or split squats 3 sets of 8–12; leg curls 3 sets of 10–15; calf raises 3–4 sets of 8–12; optional abs 2–3 sets. Use 2–3 min rest on compounds; 60–90 sec accessories.
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Deadlift or trap bar deadlift 3–4 sets of 3–6; Bulgarian split squats or hack squats 3 sets of 8–12; hip thrusts 3 sets of 8–12; seated or lying leg curls 3 sets of 10–15; calf raises 3 sets of 10–15; optional carries or abs 2–3 sets.
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Alternating emphasis across two weeks preserves balanced volume without squeezing four sessions into a busy schedule.
One main lift per session drives overload; accessories refine hypertrophy, and isolations add low-fatigue volume.
Moderate rep ranges with 1–3 RIR maximize efficient reps, reducing grindy sets and injury risk.
Supersets and short rest on isolations compress time without compromising quality on compounds.
Pick a rep range (e.g., 8–12). Keep load stable until you hit the top end for all sets at the target RIR, then increase weight next session. If reps fall below the bottom, hold load and rebuild.
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Work up to one hard top set at 1–2 RIR, then reduce load 5–10% for 1–2 back-off sets at 2–3 RIR. Great for heavy compounds to get intensity plus quality volume.
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Keep most sets at 1–3 RIR. On chaotic weeks, accept 2–3 RIR; on great days, push 0–1 RIR on the final set of the main lift if technique is locked.
Pair non-competing moves: press with row, lateral raise with triceps, curls with leg curls. Rest minimally between exercises, then 60–90 sec between rounds.
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Do two to four ramp sets on the first compound: empty bar, ~50%, ~70%, then working load. Add one mobility drill that targets your tightest area (hips, T-spine, ankles).
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Use machines or dumbbells when racks are busy. E.g., machine press for bench, trap bar for deadlift, goblet squat for back squat. Target the same pattern and rep range.
Back or front squat → leg press, hack squat, goblet squat, split squat. Keep reps 6–12 and elevate heels if ankle mobility limits depth.
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Barbell RDL → DB RDL, cable pull-through, hip hinge on machine. Keep spine neutral and prioritize hip loading over lumbar motion.
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Barbell bench → DB press, machine press, push-up with load. Use longer eccentrics (2–3 seconds) for joint comfort.
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Press variations across Upper A/B hit chest via horizontal and incline angles. Adjust with one extra accessory set if lagging.
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Row and pulldown variations cover vertical and horizontal pulls. Increase rowing if posture and mid-back are weak.
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Target 1.6–2.2 g/kg body weight daily. Distribute across three to five meals, emphasizing 25–40 g high-quality protein each.
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Aim for 7–9 hours. Keep consistent bed/wake times. Use brief breathwork or walks after training to lower sympathetic arousal.
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Take 3–5 g daily, anytime. Supports training performance and lean mass. Maintain hydration.
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Shoulders down and back, ribs stacked, soft lockout. Drive through midfoot on standing presses.
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Depress and retract before rowing; think elbows toward hips on pulldowns. Keep neck neutral.
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Brace before descent; knees track over toes; maintain bar path over midfoot. Depth controlled by mobility, not ego.
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Frequently Asked Questions
Yes, with focused sessions, adequate weekly sets, and progressive overload. The rolling two-week UL-U/L-U-L keeps total volume and frequency on target for continued growth.
Do the next scheduled workout and keep the rotation intact. If you miss a lower day, emphasize lower in the next week (L–U–L) to re-balance volume.
Yes. Limit high-impact cardio to 2–3 short sessions (10–20 minutes), keep it away from lower days, and prioritize low to moderate intensity to minimize leg fatigue.
Compounds: 5–10 reps; accessories: 8–15; isolations: 10–20. Keep most sets at 1–3 RIR. Push closer to failure selectively on the last set of the main lift.
Expect measurable strength gains in 4–6 weeks and visible hypertrophy in 8–12 weeks with consistent training, sleep, and nutrition.
A three-day upper/lower rotation lets busy intermediates grow steadily without sacrificing recovery. Use the two-week UL-U/L-U-L schedule, hit 10–16 weekly sets per muscle, and progress with RIR-guided double progression. Keep sessions tight, substitute smartly, and align sleep and nutrition. Start this week and let consistency compound.
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Every 6–10 weeks, reduce sets by ~40–50% and stay at 3 RIR for a week. If stuck, lower load 5–10% and build back within the rep range.
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Two quality sets at 2–3 RIR often equal three mediocre sets. Keep pump work tight and intentional to finish on time.
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Overhead press → machine shoulder press, landmine press, seated DB press. Aim for a slight lean-back to clear the face and keep ribs down.
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Barbell rows → chest-supported rows, cable rows, single-arm DB rows. Avoid lower-back fatigue with supported options.
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Pull-ups → pulldown, assisted pull-ups, neutral-grip chins. Use straps to manage grip if lats are limiting.
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Leg curl → Nordic curl, band leg curl, RDL emphasis. Control eccentric for stronger hamstrings.
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Standing raise → seated raise, single-leg DB calf raise, leg press calf raises. Use full stretch and pause at the bottom.
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Overhead press plus lateral and rear-delt work. Scale lateral raises up to 20 reps for more effective volume.
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Curls can stay lower volume if pulling is robust. Add one heavier curl (6–10 reps) for thickness if needed.
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Pressing provides baseline stimulus; add extensions for long head via overhead patterns when elbow health allows.
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Squats, leg press, and lunges provide breadth. Elevate heel and slow eccentrics if knees are sensitive.
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Hinges, curls, and hip thrusts build posterior chain. Emphasize hip thrust pause and RDL stretch.
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Include one heavier and one higher-rep set mode weekly. Pause at the bottom, full plantar flexion at top.
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Add brief ab work to lower days or post-upper. Choose loaded carries, cable crunches, or anti-rotation presses.
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Get 6–10k steps most days. Add 5–10 minutes of hip/T-spine/ankle mobility on lower days to keep lifts smooth.
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Eat a balanced meal 1–3 hours pre-lift; include carbs and protein. Post-lift, prioritize protein and fluids.
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Hips back, soft knees, shins near vertical. Feel hamstrings load; avoid lumbar flexion.
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Full stretch with a brief pause at bottom; controlled concentric; hold the top for a count.
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