There’s a reason upper/lower splits are the default recommendation for intermediate lifters: they work reliably, scale well, and keep frequency high without grinding you down. After the mixed split experiment of Phase 6, December 2025 felt like the right time to return to a proven framework — but with two years of training experience layered on top.
Phase 7 wasn’t just a return to the basics. The exercise selection was more refined, the weights were significantly heavier, and we added a fourth day that was intentionally a hybrid — an Upper/Lower Mix day that gave flexibility without wasting a training day.
The 4-Day Structure
- Day 1 – Upper A (Chest & Back): Primary upper session. Compound pressing and pulling, shoulder accessories, arm isolation.
- Day 2 – Lower Body: Full posterior and anterior chain. Barbell squat, Romanian deadlift, leg press, leg curls, calves.
- Day 3 – Upper B: Second upper session with different exercise selection. More back and shoulder emphasis, secondary chest stimulus.
- Day 4 – Upper/Lower Mix: The wildcard day — leg press, hip thrusts, and upper body push/pull work combined into one hybrid session.
Muscle Focus by Day
Day 1 — Upper A (Chest & Back)
The primary upper day was built around Incline Chest Press Machine and Seated Row Machine as the main compound pairing. We layered in Chest Press Machine and Lat Pulldown as secondary compound work, then finished with Lateral Raise for shoulder width, Overhead Triceps Extension, and Seated Incline Curls. By this phase, free weight bench press and incline dumbbell work were rotating into the session at real working weights. The incline press hit upper chest and anterior delt hard while the seated row kept the session balanced with horizontal pulling.
Day 2 — Lower Body
This was a serious lower body day. Barbell Squats opened at working weights that had climbed significantly from earlier phases. Romanian Deadlifts kept the hip hinge pattern in the weekly rotation. Leg Press, Seated Leg Curl, Lying Leg Curl, and Standing Calf Raise rounded out the full lower body stimulus. The Hack Squat Machine was rotating in for additional quad volume when energy allowed. Romanian deadlifts at this point were a staple — one of the best hamstring builders and a great complement to the squat pattern.
Day 3 — Upper B
Upper B had a distinctly different feel from Day 1. The back emphasis shifted toward Chest-Supported Incline Row — one of the best upper back builders because it eliminates lower back fatigue entirely. Rear Delt Reverse Flys hit the posterior shoulder hard, Seated Chest Flys gave the chest a secondary isolation stimulus, and Behind the Back Cable Curls added a unique angle for the biceps. Triceps Rope Pushdown and Lateral Raises closed the session.
Day 4 — Upper/Lower Mix
The hybrid day was genuinely efficient. Leg Press and Hip Thrust Machine covered lower body, while Incline Dumbbell Press, Overhead Triceps Extension, and Preacher Curls kept upper body volume accumulating. The Leg Press Horizontal Machine (a different motion path than the standard angled leg press) was a nice variation for quad loading. This day kept the overall weekly training volume high without requiring a fifth dedicated session.
Phase 7 Weight Update
| Workouts | Total Sets | Total Reps | Total Volume Lifted |
|---|---|---|---|
| 40 | 714 | 8,227 | 1,155,890 lbs |
Here’s where things stood by the end of Phase 7 (February–March 2026):
Day 1 — Upper A
- Incline Chest Press (Machine): 140 lbs × 8 reps
- Chest Press (Machine): 140–160 lbs × 8–10 reps
- Seated Row (Machine): 160 lbs × 12 reps
- Lat Pulldown (Cable): 121 lbs × 11–12 reps
- Lateral Raise (Machine): 70 lbs × 15 reps
- Overhead Triceps Extension (Cable): 49.5 lbs × 12 reps
- Seated Incline Curl (Dumbbell): 60 lbs × 12 reps
- Incline Bench Press (Dumbbell): 110–120 lbs × 8 reps
Day 2 — Lower Body
- Squat (Barbell): 275 lbs × 8 reps
- Romanian Deadlift (Barbell): 225 lbs × 8–10 reps
- Leg Press (Machine): 360 lbs × 12 reps
- Seated Leg Curl: 120–140 lbs × 12 reps
- Lying Leg Curl: 110 lbs × 9–10 reps
- Standing Calf Raise: 150 lbs × 15 reps
- Calf Press (Machine): 320 lbs × 15 reps
- Hack Squat (Machine): 270 lbs × 8 reps
Day 3 — Upper B
- Lat Pulldown (Cable): 121 lbs × 8 reps
- Chest-Supported Incline Row (DB): 110–120 lbs × 10 reps
- Seated Chest Flys (Cable): 52 lbs × 15 reps
- Rear Delt Reverse Fly: 90–100 lbs × 10–15 reps
- Behind the Back Curl (Cable): 33 lbs × 12 reps
- Triceps Rope Pushdown: 44 lbs × 12 reps
- Lateral Raise (Machine): 70 lbs × 15 reps
Day 4 — Upper/Lower Mix
- Leg Press (Machine): 360 lbs × 15 reps
- Hip Thrust (Machine): 200 lbs × 12 reps
- Leg Press Horizontal: 400 lbs × 12 reps
- Incline Bench Press (Dumbbell): 130 lbs × 8 reps
- Overhead Triceps Extension (Cable): 71.5 lbs × 12 reps
- Preacher Curl (Machine): 70–80 lbs × 12 reps
Phase 7 delivered some of the biggest strength milestones yet — barbell squat at 275 lbs, leg press at 400+ lbs horizontal, rear delt fly at 90–100 lbs. The return to upper/lower with a more experienced foundation produced big results fast.
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