← BUILTBASIX TRAIN

Strength as discipline, not vanity.

There isn't one "best" program for every person — the right split depends on your schedule, training experience, recovery capacity, and goals. What follows is BuiltBasix's recommended hypertrophy program: a practical, sustainable starting point for building size and strength.

A barbell and squat rack overlooking a mountain range at sunrise

BEGINNER 4 DAY HYPERTROPHY 3 DAY 5 DAY STRENGTH

4-Day Upper/Lower

An upper/lower split trains each muscle group twice per week — enough frequency for growth without overwhelming recovery.

HOW TO USE THIS SPLIT Train four days a week (for example: Mon/Tue, rest, Thu/Fri, rest, rest), in this order: Upper A, Lower A, Upper B, Lower B. Rest at least one day between blocks when possible. Warm up with 5–10 minutes of light cardio and a couple of light warm-up sets before your first heavy set of each exercise.

Day 1 — Upper A

CHEST · BACK · SHOULDERS · TRICEPS

Barbell Bench Press

4 sets6–8 repsRest 2–3 min

Form cueFeet flat, shoulder blades pulled together, bar path travels to the lower chest.

Common mistakeBouncing the bar off the chest or flaring the elbows out to 90°.

Barbell Row

4 sets8–10 repsRest 2–3 min

Form cueHinge at the hips, flat back, pull the bar toward the lower ribs.

Common mistakeUsing momentum (jerking the torso) instead of pulling with the back.

Seated Overhead Press

3 sets8–10 repsRest 2 min

Form cueBrace the core, press straight overhead, avoid arching the lower back.

Common mistakePressing the bar forward instead of straight up.

Lat Pulldown

3 sets10–12 repsRest 90 sec

Form cueLean back slightly, pull to the upper chest, squeeze the lats at the bottom.

Common mistakeUsing all arms with little back engagement; pulling behind the neck.

Triceps Rope Pushdown

3 sets10–15 repsRest 60–90 sec

Form cueKeep elbows pinned to your sides, extend fully, control the return.

Common mistakeLetting the elbows drift forward to use body weight instead of triceps.

Upper A exercise sequence: barbell bench press, barbell row, seated overhead press, lat pulldown, and triceps rope pushdown

Day 2 — Lower A

QUADS · HAMSTRINGS · GLUTES · CALVES

Barbell Back Squat

4 sets6–8 repsRest 2–3 min

Form cueBrace your core, sit back and down, keep the bar over midfoot.

Common mistakeLetting the knees cave inward or cutting depth short.

Romanian Deadlift

3 sets8–10 repsRest 2 min

Form cueSoft knees, push hips back, keep the bar close to your legs.

Common mistakeRounding the lower back or turning it into a squat.

Leg Press

3 sets10–12 repsRest 90 sec

Form cueFull range of motion, don't let the lower back round off the pad.

Common mistakeLocking the knees hard at the top on every rep.

Standing Calf Raise

4 sets10–15 repsRest 60 sec

Form cueFull stretch at the bottom, pause briefly at the top.

Common mistakeUsing short, bouncy reps instead of a controlled full range.

Lower A exercise sequence: barbell back squat, Romanian deadlift, leg press, and standing calf raise

Day 3 — Upper B

CHEST · BACK · SHOULDERS · BICEPS

Incline Dumbbell Press

4 sets8–10 repsRest 2 min

Form cue30–45° incline, press up and slightly in, control the descent.

Common mistakeSetting the incline too steep, turning it into a shoulder press.

Pull-Up (or Assisted Pull-Up)

4 sets6–10 repsRest 2 min

Form cueFull hang at the bottom, chin clears the bar, controlled descent.

Common mistakeUsing short partial reps to hit a rep count.

Dumbbell Lateral Raise

3 sets12–15 repsRest 60 sec

Form cueSlight elbow bend, raise to shoulder height, lead with the elbows.

Common mistakeUsing heavy weight and swinging the torso for momentum.

Dumbbell Biceps Curl

3 sets10–12 repsRest 60 sec

Form cueKeep elbows close to your torso, control the negative.

Common mistakeSwinging the weight up using the shoulders and back.

Upper B exercise sequence: incline dumbbell press, pull-up or assisted pull-up, dumbbell lateral raise, and dumbbell biceps curl

Day 4 — Lower B

QUADS · HAMSTRINGS · GLUTES · CORE

Front Squat or Goblet Squat

4 sets8–10 repsRest 2–3 min

Form cueElbows up, chest tall, sit down between the hips.

Common mistakeLetting the elbows drop, causing the torso to fold forward.

Walking Lunge

3 sets10–12 reps/legRest 90 sec

Form cueLong step, back knee toward the floor, drive through the front heel.

Common mistakeTaking too short a step, putting most of the load on the front knee.

Lying Leg Curl

3 sets10–12 repsRest 60–90 sec

Form cueCurl through a full range, pause briefly at the top.

Common mistakeUsing momentum from the hips instead of the hamstrings.

Hanging Knee Raise

3 sets10–15 repsRest 60 sec

Form cueCurl the pelvis under, avoid swinging.

Common mistakeUsing leg swing/momentum instead of controlled core contraction.

Lower B exercise sequence: front or goblet squat, walking lunge, lying leg curl, and hanging knee raise

PROGRESSION GUIDANCE Aim to add a small amount of weight or an extra rep from week to week once you can complete every set at the top of the prescribed rep range with good form. If you stall for two or three sessions in a row, reduce the weight slightly and rebuild, or take a lighter deload week. Progress in the gym should be gradual — consistency over months matters far more than any single session.

Other programs

Structured so more programs can be added without reworking this page.

3 DAY

A three-day full-body option for limited schedules.

COMING SOON

5 DAY

A five-day body-part split for more experienced lifters.

COMING SOON

STRENGTH

A lower-rep, strength-focused program built around the main lifts.

COMING SOON

BEGINNER PROGRAM — COMING SOON A simplified beginner version of this split, with fewer exercises and more coaching detail, will be added here.