The week

#The split

Every muscle trained twice weekly with 72 hours between exposures.

#If four days does not fit

Three days: run Upper A / Lower A / Upper B one week, Lower B / Upper A / Lower A the next. It rolls. Frequency drops to about 1.5× per muscle, so add one set per exercise to compensate.

Two days: run full-body twice. Take the first three exercises from each Upper and the first two from each Lower. This is genuinely maintenance-plus, not the same program.

Five or six days: you want the DUOX Program, not this one with days bolted on.

#The rules that do not move

Never two consecutive days on the same muscle. 72 hours between exposures is the design.

If you miss a session, skip it — do not stack it. Two hard sessions back to back produces one good session and one that eats recovery. The program tolerates a missed day far better than a doubled one.

Same order every session. The first exercise gets your best recruitment. Rotating what comes first makes your log unreadable, and the log is the feedback loop.

#Cardio alongside it

One hard interval session a week — 4×4 minutes, or 30/15s. Put it on Wednesday or the weekend, never within six hours of lifting.

Prolonged endurance work activates AMPK, which phosphorylates TSC2 and Raptor and directly inhibits mTORC1. One kinase, opposing consequences. Low-volume high-intensity work interferes far less than long steady-state, which is why the prescription is one hard session rather than three easy ones.

Walking does not count as interference. Walk as much as you like.