I’ve taken an undulatory loading model and combined it with a conjugate approach to create a 4-month plan that targets maximum strength, power, hypertrophy, and muscular endurance. If you’re interested in the science behind this system, check out my article Periodization for Athletes.

The setup is simple: you’ll follow a split routine where the upper body is trained on Day 1 and the lower body on Day 2. Each day is performed twice a week—for example, Day 1 on Monday and Thursday, and Day 2 on Tuesday and Friday.

No more talking—here’s your assignment for the next 4 months:

Month 1

Day 1 – Upper Body
A1. One-Arm Dumbbell Press: 4-6 x 4-6 @ 50X0, 180s
A2. Close-Neutral-Grip Chin-Up: 4-6 x 4-6 @ 50X0, 180s
B1. Seated Zottman Curl: 3-4 x 10-12 @ 30X0, 90s
B2. Flat EZ-Bar Triceps Extension: 3-4 x 10-12 @ 30X0, 90s
C1. Seated Cable Wrist Curl: 2-3 x 20-25 @ 10X0, 30s
C2. Seated Reverse-Grip Cable Wrist Curl: 2-3 x 20-25 @ 10X0, 30s

Day 2 – Lower Body
A1. Back Squat: 4-6 x 4-6 @ 50X0, 180s
A2. Lying Leg Curl: 4-6 x 4-6 @ 50X0, 180s
B1. Cable Split Squat: 3-4 x 10-12 @ 30X0, 90s
B2. Semi-Stiff-Leg Barbell Deadlift: 3-4 x 10-12 @ 30X0, 90s
C1. Supine Cable Knee-In: 2-3 x 20-25 @ 10X0, 30s
C2. Seated Calf Raise: 2-3 x 20-25 @ 10X0, 30s

Month 2

Day 1 – Upper Body
A1. Flat Barbell Press: 4-6 x 2-4 @ 50X0, 180s
A2. Sternum Chin-Up: 4-6 x 2-4 @ 50X0, 180s
B1. Incline Hammer Curl: 3-4 x 6-8 @ 30X0, 90s
B2. Parallel-Bar Dip: 3-4 x 6-8 @ 30X0, 90s
C1. Seated Dumbbell Wrist Curl: 2-3 x 12-15 @ 10X0, 30s
C2. Seated Reverse-Grip Dumbbell Wrist Curl: 2-3 x 12-15 @ 10X0, 30s

Day 2 – Lower Body
A1. Bent-Knee Deadlift: 4-6 x 2-4 @ 50X0, 180s
A2. Standing Leg Curl: 4-6 x 2-4 @ 50X0, 180s
B1. Back Step-Up: 3-4 x 6-8 @ 30X0, 90s
B2. Reverse Hyperextension: 3-4 x 6-8 @ 30X0, 90s
C1. Decline Sit-Up: 2-3 x 12-15 @ 10X0, 30s
C2. Standing Calf Raise: 2-3 x 12-15 @ 10X0, 30s

Month 3

Day 1 – Upper Body
A1. Incline Barbell Press: 4-6 x 3-5 @ 50X0, 180s
A2. Mixed-Grip Chin-Up: 4-6 x 3-5 @ 50X0, 180s
B1. Standing Reverse-Grip EZ-Bar Curl: 3-4 x 8-10 @ 30X0, 90s
B2. Tiger Bend Push-Up: 3-4 x 8-10 @ 30X0, 90s
C1. Standing Radial Deviation: 2-3 x 15-20 @ 10X0, 30s
C2. Standing Ulnar Deviation: 2-3 x 15-20 @ 10X0, 30s

Day 2 – Lower Body
A1. Front Squat: 4-6 x 3-5 @ 50X0, 180s
A2. Seated Leg Curl: 4-6 x 3-5 @ 50X0, 180s
B1. Rear-Foot-Elevated Dumbbell Split Squat: 3-4 x 8-10 @ 30X0, 90s
B2. Standing Good Morning: 3-4 x 8-10 @ 30X0, 90s
C1. Hanging Leg Raise: 2-3 x 15-20 @ 10X0, 30s
C2. Seated Cable Tibialis Raise: 2-3 x 15-20 @ 10X0, 30s

Month 4

Day 1 – Upper Body
A1. Standing Barbell Press: 4-6 x 1-3 @ 50X0, 180s
A2. Mid-Grip Pull-Up: 4-6 x 1-3 @ 50X0, 180s
B1. Seated One-Arm Preacher Dumbbell Curl: 3-4 x 4-6 @ 30X0, 90s
B2. Decline Close-Grip Barbell Press: 3-4 x 4-6 @ 30X0, 90s
C1. Seated Barbell Wrist Curl: 2-3 x 10-12 @ 10X0, 30s
C2. Seated Reverse-Grip EZ-Bar Wrist Curl: 2-3 x 10-12 @ 10X0, 30s

Day 2 – Lower Body
A1. Snatch-Grip Deficit Deadlift: 4-6 x 1-3 @ 50X0, 180s
A2. Lying Negative-Accentuated Leg Curl: 4-6 x 1-3 @ 50X0, 180s
B1. Front Step-Up: 3-4 x 4-6 @ 30X0, 90s
B2. Glute-Ham Raise: 3-4 x 4-6 @ 30X0, 90s
C1. Cable Woodchop: 2-3 x 10-12 @ 10X0, 30s
C2. Barbell Jump: 2-3 x 10-12 @ 10X0, 30s

If you’re barely squeezing in four workouts a week, don’t read any further—just follow the plan and avoid upsetting your wife any more than necessary. But for full-time athletes, students on summer break, locked-out government workers, or those who don’t mind occasional family disputes, consider a double split or even a triple split system for maximum results. Training in two or three separate sessions per day—and catching a nap between them—will take your results to the next level.