Bodybuild The Upper/Athlete The Lower
What this template is
Good for athletes.
Bodybuild The Upper/Athlete The Lower is listed for intermediate, advanced lifters. Confirm that its volume, frequency, and progression match your current training experience.
Run Bodybuild The Upper/Athlete The Lower in KeyLifts
Use the prebuilt schedule with percentage calculations and training-max progression prepared for each session.
Bodybuild The Upper/Athlete The Lower Volume Overview
Sets per Week (Main vs Accessory)
3
Weeks
50
Avg Sets/Week
625
Avg Reps/Week
4
Days/Week
Average Intensity by Week
Bodybuild The Upper/Athlete The Lower Weekly Schedule
Week 1
Day 2
Unspecified exercise
Main5 reps at 65%
5 reps at 75%
5 reps at 85%
Unspecified exercise
Supplemental3 × 5 reps at 65%
Choose a Push exercise
Assistance25-50 reps
Choose a Pull exercise
Assistance25-50 reps
Choose a Legs exercise
Assistance25-50 reps
Unspecified exercise
Supplemental10 × 40 reps at 75%
Day 3
Unspecified exercise
Main5 reps at 65%
5 reps at 75%
5 reps at 85%
Unspecified exercise
Supplemental5 × 10 reps at 65%
Choose a Push exercise
Assistance25-50 reps
Choose a Pull exercise
Assistance25-50 reps
Choose a Legs exercise
Assistance25-50 reps
Day 4
Unspecified exercise
Main5 reps at 65%
5 reps at 75%
5 reps at 85%
Unspecified exercise
Supplemental10 × 5 reps at 65%
Choose a Push exercise
Assistance25-50 reps
Choose a Pull exercise
Assistance25-50 reps
Choose a Legs exercise
Assistance25-50 reps
Unspecified exercise
Supplemental5 × 40 reps at 75%
Day 1
Unspecified exercise
Main5 reps at 65%
5 reps at 75%
5 reps at 85%
Unspecified exercise
Supplemental5 × 10 reps at 65%
Choose a Push exercise
Assistance25-50 reps
Choose a Pull exercise
Assistance25-50 reps
Choose a Legs exercise
Assistance25-50 reps
Week 2
Day 2
Unspecified exercise
Main5 reps at 70%
5 reps at 80%
5 reps at 90%
Unspecified exercise
Supplemental3 × 5 reps at 70%
Choose a Push exercise
Assistance25-50 reps
Choose a Pull exercise
Assistance25-50 reps
Choose a Legs exercise
Assistance25-50 reps
Unspecified exercise
Supplemental10 × 10 reps at 75%
Day 3
Unspecified exercise
Main5 reps at 70%
5 reps at 80%
5 reps at 90%
Unspecified exercise
Supplemental5 × 10 reps at 70%
Choose a Push exercise
Assistance25-50 reps
Choose a Pull exercise
Assistance25-50 reps
Choose a Legs exercise
Assistance25-50 reps
Day 4
Unspecified exercise
Main5 reps at 70%
5 reps at 80%
5 reps at 90%
Unspecified exercise
Supplemental10 × 5 reps at 70%
Choose a Push exercise
Assistance25-50 reps
Choose a Pull exercise
Assistance25-50 reps
Choose a Legs exercise
Assistance25-50 reps
Unspecified exercise
Supplemental5 × 40 reps at 75%
Day 1
Unspecified exercise
Main5 reps at 70%
5 reps at 80%
5 reps at 90%
Unspecified exercise
Supplemental5 × 10 reps at 70%
Choose a Push exercise
Assistance25-50 reps
Choose a Pull exercise
Assistance25-50 reps
Choose a Legs exercise
Assistance25-50 reps
Week 3
Day 2
Unspecified exercise
Main5 reps at 75%
5 reps at 85%
5 reps at 95%
Unspecified exercise
Supplemental3 × 5 reps at 75%
Choose a Push exercise
Assistance25-50 reps
Choose a Pull exercise
Assistance25-50 reps
Choose a Legs exercise
Assistance25-50 reps
Unspecified exercise
Supplemental10 × 10 reps at 75%
Day 3
Unspecified exercise
Main5 reps at 75%
5 reps at 85%
5 reps at 95%
Unspecified exercise
Supplemental5 × 10 reps at 75%
Choose a Push exercise
Assistance25-50 reps
Choose a Pull exercise
Assistance25-50 reps
Choose a Legs exercise
Assistance25-50 reps
Day 4
Unspecified exercise
Main5 reps at 75%
5 reps at 85%
5 reps at 95%
Unspecified exercise
Supplemental10 × 5 reps at 75%
Choose a Push exercise
Assistance25-50 reps
Choose a Pull exercise
Assistance25-50 reps
Choose a Legs exercise
Assistance25-50 reps
Unspecified exercise
Supplemental5 × 40 reps at 75%
Day 1
Unspecified exercise
Main5 reps at 75%
5 reps at 85%
5 reps at 95%
Unspecified exercise
Supplemental5 × 10 reps at 75%
Choose a Push exercise
Assistance25-50 reps
Choose a Pull exercise
Assistance25-50 reps
Choose a Legs exercise
Assistance25-50 reps
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Questions about Bodybuild The Upper/Athlete The Lower
How long is the Bodybuild The Upper/Athlete The Lower program?
Bodybuild The Upper/Athlete The Lower is represented here as a 3-week template with 4 training days per week.
What is the main goal of Bodybuild The Upper/Athlete The Lower ?
Bodybuild The Upper/Athlete The Lower is categorized for Strength and Muscle. Its actual results still depend on appropriate loading, recovery, nutrition, and consistent execution.
Who is Bodybuild The Upper/Athlete The Lower designed for?
Bodybuild The Upper/Athlete The Lower is listed for intermediate, advanced lifters. Confirm that its volume, frequency, and progression match your current training experience.
How can I track Bodybuild The Upper/Athlete The Lower ?
The KeyLifts version includes the schedule shown below and prepares percentage-based training weights from your training max.