Bill WongGood for novice-intermediate lifters wanting a guided 4-day plan to grow without excessive fatigue.
This program was made for lifters who want predictable hypertrophy progress without micro-managing every variable. Classic upper/lower splits often place biceps and delts after heavy back work, which degrades performance and recovery. This layout moves some biceps and side-delt volume to lower-body days to reduce interference and keep quality high. The total cycle lasts roughly seven weeks with moderate volume and RPE-guided effort to grow muscle in a steady, low-stress way rather than chasing failure every session.
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It runs four days per week with a modified upper/lower split, typically Mon-Wed-Fri-Sat. Each session lasts about 60 minutes and begins with compound work followed by accessories. Upper days emphasize pressing, rowing or pulling, and delt isolation. Lower days cover squat or hinge patterns plus glutes, quads, and hamstrings. To improve recovery, some biceps and side-delt sets are moved onto leg days instead of stacking them after back work. Main lifts usually use 4×5-8 and accessories 2-4×8-15 with RPE targets between 7 and 9. Load or reps are bumped only when form is maintained. The goal is consistent stimulus without abrupt fatigue spikes or forced maxing.
Chest
Back
Shoulders
ArmsBackShoulders
LegsArmsChestBackShouldersArmsShouldersLegsArmsTreat the warm-up as part of the work: ramp with light sets to land the first work set on target RPE instead of starting cold. Keep one to two reps in reserve on most sets so you can repeat quality volume across weeks. Rest long enough on compounds to protect output. Log loads and reps so you can apply micro-progression rather than guessing. Do not “fix” fatigue by adding work — pull a set from accessories if your recovery falls behind. Anchor hypertrophy with sleep and protein: aim for 7-8 hours and about 1.6-2.2g/kg. Consider a light deload after the seven-week run before re-starting the next block.
Bill Wong is a Vancouver, Canada-based doctor, natural men's physique pro competitor, YouTuber, and coach. His nickname "Dr. Swole" reflects his characteristic approach of combining medical knowledge with scientific muscle training methods.
He has designed structured training programs such as "Push Pull Legs Upper Lower (PPL/UL)" and specializes in creating evidence-based workout programs focused on hypertrophy and aesthetic goals.
