The Foundation Protocol
Stop guessing. This 4-day Upper/Lower split is the most scientifically proven way to build muscle and strength efficiently.
Dr. Arti
B.A.M.S.
Why Upper/Lower Split?
Weekly Schedule
Upper Body A
Focus: Strength & Compounds
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Bench Press / Dumbbell Press | 3 | 6-8 | 3 min |
| Bent Over Barbell Rows | 3 | 6-8 | 3 min |
| Overhead Press (Seated/Standing) | 3 | 8-10 | 2 min |
| Lat Pulldowns / Pull-ups | 3 | 10-12 | 2 min |
| Dumbbell Lateral Raises | 3 | 12-15 | 90s |
| Tricep Rope Pushdowns | 2 | 12-15 | 60s |
Lower Body A
Focus: Squat & Legs
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Barbell Squats | 3 | 6-8 | 3 min |
| Romanian Deadlifts | 3 | 8-10 | 3 min |
| Leg Press | 3 | 10-12 | 2 min |
| Leg Curls (Seated/Lying) | 3 | 12-15 | 90s |
| Calf Raises | 4 | 15-20 | 60s |
| Cable Crunches / Planks | 3 | 15 / 1m | 60s |
Gym Rules for Success
Progressive Overload
You must do more than last time. Add 1.25kg weight, do 1 more rep, or improve form every session. If you aren't progressing, you aren't growing.
Consistency is King
A mediocre program done consistently beats the perfect program done sporadically. Don't skip Monday.
"I used to just do random machines. Following this structured push-pull-legs split helped me build my foundation. The focus on compound lifts like squats and deadlifts was a game changer for my physique."
Key Result
Doubled Squat Strength in 4 Months
Common Questions
Ensure to warm up for 5-10 mins (Treadmill + Dynamic Stretching) before starting.
Don't Train in Isolation
Proper nutrition is 70% of the game. Pair this workout with our high-protein meal plans.
Scientific References & Sources
- Resistance Training Frequency and Hypertrophy (Schoenfeld et al.)View Study
- Progressive Overload PrincipleView Study
Disclaimer: This content is medically reviewed by Dr. Arti (BAMS) but should not replace professional medical advice.