Upper Lower Mass Building: 8-Week Plan [2026]

Upper/Lower for mass building combines three critical elements for hypertrophy : optimal stimulation frequency (2x/week per muscle), dense volume (12-20 weekly sets per group), and adequate recovery (48-72h between similar sessions). Here is how to structure it to maximize muscle gains over a 12 to 16 week cycle. For the general 4 day format, read Upper/Lower 4 day program.

---

What sets an Upper/Lower mass build apart

In mass building, three levers determine the final result :

1. Weekly volume per muscle (10-20 sets) → total volume ingested
2. Relative intensity (RPE 7-9 on compounds) → recruitment of fast fibers
3. Stimulation frequency (2x per week per muscle) → density of protein synthesis

Upper/Lower 4 days checks all three boxes better than most other splits. PPL requires 6 days to approach the same frequency. Bro Split (1 muscle per session x 5-6 days) plateaus at 1 stimulation per week and underperforms in controlled mass building.

Key difference from a standard Upper/Lower : in mass building, we pull volume to the upper end of the range (16-20 weekly sets per main group) and manage progressive overload with more aggressive progression (loads + reps + volume).

---

Weekly split

Nominal configuration at 4 days per week :

| Day | Session | Focus | |---|---|---| | Monday | Upper | Chest + back + shoulders + arms | | Tuesday | Lower | Quadriceps + glutes + calves | | Wednesday | Rest | Optional 20-30 min walk | | Thursday | Upper | Focus vertical push + horizontal pull | | Friday | Lower | Focus posterior chain + accessories | | Saturday | Rest | Complete recovery | | Sunday | Rest | Complete recovery |

Advanced variant : add a 5th Upper session on Saturday if you have an identified weak point (arms, middle deltoids) and your recovery allows it.

---

Upper Session #1 (Monday) - horizontal push focus

45 to 60 min effective work. 5 to 6 exercises.

| Exercise | Sets | Reps | Rest | Notes | |---|---|---|---|---| | Bench press barbell | 5 | 5-8 | 2-3 min | Heavy compound, chest strength | | Bent-over row barbell | 4 | 6-10 | 2 min | Horizontal pull, back density | | Incline dumbbell press | 4 | 8-10 | 90 sec | Upper chest, volume | | Pull-ups or lat pulldown | 4 | 6-10 | 90 sec | Vertical pull, width | | Dumbbell lateral raises | 4 | 12-15 | 60 sec | Middle deltoid, width | | Rope push-down + EZ curl | 3 each | 10-12 | 60 sec | Arms (finisher) |

---

Lower Session #1 (Tuesday) - quadriceps focus

50 to 65 min. 4 to 5 exercises.

| Exercise | Sets | Reps | Rest | Notes | |---|---|---|---|---| | Back squat | 5 | 5-8 | 2-3 min | Heavy compound, quads + glutes | | Leg press or hack squat | 4 | 8-12 | 2 min | Quadriceps volume | | Leg curl lying machine | 4 | 10-12 | 90 sec | Isolated hamstrings | | Walking lunges dumbbells | 3 | 10/leg | 90 sec | Unilateral, balance | | Standing calf raises | 4 | 10-15 | 60 sec | Calf density |

---

Upper Session #2 (Thursday) - vertical push focus

Same duration. 5 to 6 exercises. Exercise rotation vs Session #1 to vary angle and prevent stagnation.

| Exercise | Sets | Reps | Rest | Notes | |---|---|---|---|---| | Overhead press barbell | 5 | 5-8 | 2-3 min | Heavy compound, anterior deltoid | | Dumbbell row unilateral | 4 | 8-10/arm | 90 sec | Thick back, balance | | Flat dumbbell bench press | 4 | 8-10 | 90 sec | Chest volume, rotation vs Monday | | Cable face pull | 4 | 12-15 | 60 sec | Rear deltoid, rotator cuff | | Hammer curl dumbbells | 4 | 10-12 | 60 sec | Arms (brachialis + biceps) | | Overhead tricep extension | 3 | 10-12 | 60 sec | Long head triceps |

---

Lower Session #2 (Friday) - posterior chain focus

Complementary to Lower Session #1 : focus on hamstrings, glutes, back.

| Exercise | Sets | Reps | Rest | Notes | |---|---|---|---|---| | Deadlift barbell | 4 | 4-6 | 3 min | Maximum compound, posterior chain | | Hip thrust barbell | 4 | 8-10 | 2 min | Glutes, hip extension | | Bulgarian split squat dumbbells | 3 | 8-10/leg | 90 sec | Unilateral, imbalance correction | | Good morning barbell | 3 | 10-12 | 90 sec | Hamstrings + lower back | | Seated calf raises | 4 | 12-15 | 60 sec | Angle rotation vs Tuesday |

---

Total volume and weekly volume calculation

Summary of weekly volume by muscle group (direct + indirect sets) :

| Group | Weekly sets | Hypertrophy range status | |---|---|---| | Chest | 13-17 | Ideal (12-20 sets) | | Back | 14-18 | Ideal | | Shoulders | 15-19 | Upper range | | Quadriceps | 12-15 | Correct | | Hamstrings | 11-14 | Correct | | Glutes | 13-17 | Ideal | | Biceps | 12-15 | Correct | | Triceps | 11-14 | Correct | | Calves | 8 | Lower range |

If you identify a specific weak point (biceps, middle deltoids, calves), increase volume of that group by one to two additional weekly sets, without exceeding 20 weekly sets - beyond, marginal gain is nil but fatigue increases.

---

Mass building nutrition Upper/Lower

Program is worth nothing if caloric and protein intake does not follow.

Quick maintenance calculation

Robust method : weight in kg × 33-38 kcal (based on global activity). Sedentary male outside gym : 33-35. Active female : 34-36. Active male outside gym : 36-38.

Example : 75 kg man, moderate activity outside gym → maintenance ≈ 2 550 kcal/day.

Mass building goal

Add 200 to 400 kcal above maintenance. Track weight over rolling 4 weeks :

• ▸Gain > 0.5 kg/week → reduce by 100-200 kcal (too aggressive surplus, fat storage dominant)
• ▸Gain between 0.25 and 0.5 kg/week → target hit, maintain
• ▸Gain < 0.25 kg/week → increase by 100-200 kcal

Macro distribution

• ▸Protein : 1.6-2.2 g/kg → 120-165 g for 75 kg man
• ▸Fats : minimum 0.8 g/kg → 60 g minimum. Sources : olive oil, nuts, whole eggs, fatty fish
• ▸Carbs : rest of calories. Around sessions (30-60 g before + 30-60 g after) to maximize performance and recovery. See Mass building nutrition and Caloric surplus.

---

Progression over 12 weeks

Standard cycle : 12 weeks of build + 1 deload week. Block progression :

| Block | Weeks | Focus | Target load | Adjusted volume | |---|---|---|---|---| | 1 | W1-W4 | Volume and technique | RPE 7 | Base | | 2 | W5-W8 | Progressive intensification | RPE 7-8 | +1 set on compounds | | 3 | W9-W12 | Intensity peak | RPE 8-9 | Base volume + weak point focus | | Deload | W13 | Recovery | 60% loads | 50% volume |

Then 4 to 6 weeks of maintenance (iso-caloric) before starting a new cycle. This maintenance phase allows body composition to stabilize and metabolism to readapt.

---

Mistakes that plague an Upper/Lower mass build

1. Under-eating : the #1 limiting factor. Without clear measured caloric surplus, program produces no result. Track your scale each morning fasted.
2. Over-eating without control : beyond +500 kcal, you gain 60-70% fat. The rule : target +0.25 to 0.5 kg/week, no more.
3. Ignoring sleep : 7-9h per night. Below 7h chronic, MPS drops 18-27%.
4. Skipping deload : after 12 weeks of loading, W13 deload is mandatory to consolidate gains and avoid stagnation.
5. Excessive cardio : beyond 2 light sessions per week, you eat into your caloric surplus and recovery.

---

ForgeSport adaptive program

This plan is a generic framework. On ForgeSport, the generator produces your personalized Upper/Lower mass building program in 30 seconds : volume calculated based on your level, starting loads estimated from your 1RM, and above all a biomechanical alternative in 1 click for each exercise (useful when gym is busy or a movement bothers you).

Progression tracking is automated : after each session, the generator adjusts loads and volume of next session based on your real performance.

---

Go further

• ▸Upper/Lower 4 day program : general 4 day format.
• ▸Beginner mass building program : beginner mass phase.
• ▸Mass building nutrition : macros and timing.
• ▸Caloric surplus : calculation and pitfalls.
• ▸Progressive overload : the essential principle.
• ▸3 day Upper/Lower program : 3 day version.