house iron
House Iron: Upper/Lower
Four days. Two halves. Relentless double progression.
The classic upper/lower split represented as structured targets for the implemented double-progression engine. Automated deload scheduling is a roadmap feature, not active behavior in this prototype.
Level IntermediateDays 4/weekLength 8 weeksGoal Strength + size
The week
Session by session
Upper A — Press bias
| Exercise | Sets | Reps | RIR |
|---|---|---|---|
| Barbell Bench Press | 4 | 5–8 | 2 |
| Barbell Bent-Over Row | 4 | 6–10 | 2 |
| Standing Barbell Overhead Press | 3 | 8–12 | 2 |
| Dumbbell Biceps Curl | 3 | 10–15 | 1 |
| Cable Face Pull | 3 | 12–20 | 2 |
Lower A — Squat bias
| Exercise | Sets | Reps | RIR |
|---|---|---|---|
| Barbell Back Squat | 4 | 5–8 | 2 |
| Romanian Deadlift | 3 | 8–12 | 2 |
| Barbell Hip Thrust | 3 | 8–12 | 1 |
Upper B — Pull bias
| Exercise | Sets | Reps | RIR |
|---|---|---|---|
| Standing Barbell Overhead Press | 4 | 5–8 | 2 |
| Pull-Up | 4 | 6–10 | 2 |
| Barbell Bench Press | 3 | 8–12 | 2 |
| Dumbbell Lateral Raise | 3 | 12–20 | 1 |
| Dumbbell Biceps Curl | 2 | 10–15 | 1 |
Lower B — Hinge bias
| Exercise | Sets | Reps | RIR |
|---|---|---|---|
| Barbell Deadlift | 3 | 3–5 | 2 |
| Barbell Back Squat | 3 | 8–12 | 2 |
| Barbell Hip Thrust | 3 | 10–15 | 1 |
| Cable Face Pull | 3 | 12–20 | 2 |
How it progresses
Double progression (docs/06 §2): top out the rep range at target RIR across all working sets → +2.5 kg and reps reset. Miss the range → chase one more rep on the weakest set.
How the engine decides