3 days a week, 6-day cycle, Outrep Pro
Upper/Lower 3-day rotation
Three days a week, upper and lower alternating over two weeks.
Upper, lower, upper one week, lower, upper, lower the next: six sessions that repeat every two weeks, each with its own lifts so nothing goes stale. The first lift of every day runs 6-10 double progression with the heavier jumps; the rest climb 8-12.
Pro
Upper 1
| Exercise | Sets × reps | Progression | Rest |
|---|---|---|---|
| Barbell Bench Press | 4 × 6 | 6–10, then +2.5 kg | 3 min |
| Barbell Row | 4 × 6 | 6–10, then +2.5 kg | 3 min |
| Dumbbell Shoulder Press | 3 × 8 | 8–12, then +2 kg | 2 min |
| Dumbbell Curl | 3 × 8 | 8–12, then +2 kg | 90 s |
Lower 1
| Exercise | Sets × reps | Progression | Rest |
|---|---|---|---|
| Back Squat | 4 × 6 | 6–10, then +5 kg | 3 min |
| Romanian Deadlift | 3 × 8 | 8–12, then +5 kg | 3 min |
| Leg Press | 3 × 8 | 8–12, then +5 kg | 2 min |
| Standing Calf Raise | 3 × 8 | 8–12, then +5 kg | 90 s |
Upper 2
| Exercise | Sets × reps | Progression | Rest |
|---|---|---|---|
| Overhead Press | 4 × 6 | 6–10, then +2.5 kg | 3 min |
| Pull-Up | 4 × 6 | 6–10, then +2 kg | 3 min |
| Incline Dumbbell Bench Press | 3 × 8 | 8–12, then +2 kg | 2 min |
| Triceps Pushdown | 3 × 8 | 8–12, then +5 kg | 90 s |
Lower 2
| Exercise | Sets × reps | Progression | Rest |
|---|---|---|---|
| Conventional Deadlift | 3 × 6 | 6–10, then +5 kg | 3 min |
| Front Squat | 3 × 8 | 8–12, then +5 kg | 3 min |
| Lying Leg Curl | 3 × 8 | 8–12, then +5 kg | 2 min |
| Hanging Leg Raise | 3 × 8 | 8–12, then +2 kg | 90 s |
Upper 3
| Exercise | Sets × reps | Progression | Rest |
|---|---|---|---|
| Dumbbell Bench Press | 4 × 6 | 6–10, then +2 kg | 3 min |
| Seated Cable Row | 4 × 6 | 6–10, then +5 kg | 3 min |
| Dumbbell Lateral Raise | 3 × 8 | 8–12, then +2 kg | 90 s |
| Hammer Curl | 3 × 8 | 8–12, then +2 kg | 90 s |
Lower 3
| Exercise | Sets × reps | Progression | Rest |
|---|---|---|---|
| Hack Squat | 4 × 6 | 6–10, then +5 kg | 3 min |
| Barbell Hip Thrust | 3 × 8 | 8–12, then +5 kg | 2 min |
| Bulgarian Split Squat | 3 × 8 | 8–12, then +2 kg | 2 min |
| Seated Calf Raise | 3 × 8 | 8–12, then +5 kg | 90 s |
The progression rule in plain words
- Double progression (6–10, 8–12): start at the bottom of the range. Some set short of the top: same weight, beat each set by a rep. Every set at the top and the session was not brutal (average RPE at or under 8.5): add the exercise’s increment and every set goes back to the bottom. Brutal: same weight, same reps, own it.
- Days cycle in order; after the last day the first comes round again. Home shows “Next up”, the day’s name, and “Day 2 of 6, week 1” and how many targets there are to beat.
- Only completed working sets count. Warm-ups and drop sets never move the target.
Start this program in Outrep
Home → Programs → Start. The next day’s routine is pre-loaded with its rest times and rules; from the second session every set has a target.
Not installed yet? Get the app first, then come back to this page.
This program is in the Pro library. Free accounts can start the three free programs; your first three workouts run with Pro on either way.