For lifters 6+ months in · 9 weeks
Four days. Nine weeks. Every set already decided.
The 9-Week Upper/Lower Physique Builder: a four-day plan for lifters who've outgrown random sessions and want to know exactly what to add each week.
Instant download · Progress Guarantee · Nutrition guide included
- 9
- Days a week
- 4
- Sessions
- 36
Sound familiar?
You're turning up. You're just not sure what you're meant to add next week.
- You've been training a while and the early progress has slowed right down.
- When a lift stalls, you change the programme, add exercises, or just train harder and hope.
- Your sessions are decent, but nothing really builds from one week to the next.
- Three full-body days feel like they're not enough any more.
That's not a motivation problem. It's a structure problem.
What changed it for me
Training harder wasn't the answer.
I spent years switching programmes every time progress slowed. More exercises, more days, more exhaustion. Nothing ever got the time to build.
What changed it was one plan, run long enough to measure, with a clear rule for what to add each week.
Upper/lower is how I train now. This is that plan, written out for you.
Why upper/lower, four days
Built on what the evidence supports.
Every muscle twice a week
Your weekly sets get split across two good sessions instead of one exhausting one.
Volume that works, not volume that buries you
Most muscles land at 9 to 12 hard sets a week, inside the range that reliably drives growth. More is only better if you can recover from it.
Effort you can measure
Every set has a reps-in-reserve target: how many more you could do. Compounds start at 2 to 3 in the tank and get harder as the weeks go on.
Proper rest on the big lifts
2 to 3 minutes on compounds, 60 to 90 seconds on isolations, so your best sets aren't wasted on being out of breath.
Four days you can actually keep
It fits around college, work and other training, with a section on fitting running or Muay Thai around it.
The three phases
Same exercises for nine weeks. That's the point.
A stable reference, so you can actually see the progress.
Weeks 1–3
Foundation
Movement quality and honest numbers. Same weights, a rep or two more each week.
Weeks 4–6
Escalation
Effort steps up. Each week you add one rep or 2.5 to 5 kg, never both.
Weeks 7–9
Peak
Your strongest stretch, then week 9 pulls back on purpose so the strength you've built actually shows.
What progress actually looks like
The programme's own bench press example.
Notice it's not adding weight every week. Four of the nine weeks add reps instead. That's what progress looks like once you're past the beginner stage, and it's why random sessions stop working.
What's inside · 21 pages
- 4 full session pages: Upper A, Lower A, Upper B, Lower B
- The three phases, with a clear rule for what to add in each
- The RIR effort standard, and how to judge it honestly
- A progression decision tree: never guess whether to add weight
- A 5-minute warm-up protocol
- Weekly volume per muscle, and why
- A substitute for every exercise
- How to finish week 9, deloads, and what comes next
- Recovery, sleep and nutrition basics
- A printable training log and FAQ
What you get
Each piece removes a reason people stall.
The 9-Week Upper/Lower Physique Builder
21 pages · 36 sessions · 4 days a week
“I'm training but not really progressing.” Three phases, each with a clear rule for what to add.
£34.99value
Bonus: Nutrition Fundamentals Guide
15 pages
“Will I eat enough to grow on four days?” Calories, protein and meal building, without the nonsense.
£19value
Fast-action bonus: Week 1 form check with Aaron
Personal video feedback · only if you buy before 15 November
“Am I doing the lifts right?” Send short videos of your squat, bench press and deadlift. I watch them myself and reply with notes. It takes my own time, so it closes at midnight on Sunday 15 November 2026.
Includedvalue
Total value £53.99 + your form check
Your price: £34.99
The Progress Guarantee
Do the work and your numbers go up. Or you get your money back.
Complete the first 4 weeks: all 16 sessions, logged. If your logged weight or reps haven't gone up on your squat, bench press or deadlift, email your log to [email protected] within 45 days of buying. I'll refund you in full.
You keep the bonus either way. This is on top of your legal rights as a customer, not instead of them.
For you if
- You can train four days a week, consistently, for nine weeks.
- You know the basic lifts well enough to do them safely.
- You want structure instead of deciding what to do each session.
- You're willing to write down what you lift.
Not for you if
- You've never trained before, or can only do 2 to 3 days. Start with the Physique Builder Blueprint instead: 3 full-body days, built for your first 12 weeks.
- You're carrying an injury that needs assessing. See a professional first.
Newer to lifting, or only 3 days a week?
Start with the Physique Builder Blueprint instead.
Three full-body days a week for 12 weeks, every set planned. It's built for your first proper block, and it leads straight into this one.
See the Blueprint →Who's behind this
I'm Aaron, founder of FitnessForge. I build training plans on what the evidence supports: progressive overload, sensible volume, proper effort and recovery. Not trends.
FAQ
Questions people ask first
I train 5 days a week. Will 4 be enough?
For most lifters, yes. Four days with every muscle hit twice and proper effort usually beats five or six days you can't recover from. Use the extra day for cardio, running or a sport.
Can I do running or Muay Thai alongside it?
Yes. There's a section on fitting cardio, running and martial arts around the four sessions.
What equipment do I need?
A barbell and plates, a squat rack, an adjustable bench, dumbbells and a cable station. Machines help but aren't essential: every one has a free-weight substitute.
I've done the Blueprint. Is this the next step?
Yes. It's built to pick up where the Blueprint ends: from three full-body days to four upper/lower days.
How do I get it?
Instant download straight after checkout, plus an email copy so you never lose it.
What if it doesn't work for me?
The Progress Guarantee: run the first 4 weeks, log them, and if your lifts haven't gone up you get a full refund.
Questions?
Email [email protected]. I read every one.
Nine weeks starts with one session.
Get the 9-week plan: £34.99P.S. The Week 1 form check closes on 15 November, because I review every video myself. The price stays £34.99.