4 day upper/lower split hypertrophy programme

Build Muscle, Add Size and Get Jacked With this 17 week Hypertrophy Programme

£42.75 for a limited time only
*By purchasing you agree to the Terms & Conditions

About The program

My name is Alex Parry, I’m a professional strength & conditioning who’s spent the past 8+ years coaching everyone from everyday athletes through to squads of national and international level competitors.

After seeing the amount of terrible quality, bro-science programmes out there, I decided to take matters into my own hands.

I created this evidence-based, 17-week hypertrophy programme so that bodybuilders and people looking to add muscle had a reliable, scientifically sound resource that they could follow to actually get results and stop wasting their time and energy.

It’s priced super-reasonably so it should be within most people’s budget, and you can purchase the programme by clicking the button right there…

Evidence-Based Training That Has You Training Hard and Smart

What’s included


4 Day Per week training schedule

Perfect for balancing hard training whilst allowing enough time for recovery.


Q&A Access

Get any programme questions or queries answered by email, so you always know exactly what to do.


Comprehensive Instructions

Guidance on how to best run the programme and how to adapt when needed.


Unique Phasic Structure

Move through 3 three distinct training blocks, each with different selections of sets, reps and intensity techniques


Bodybuilding Progression

Progressive overload of key muscle-building exercises to maximize hypertrophy.

sample workout

This is Day’s 1 and 2 from Mesocycle 3 of the programme.

You’ve got some spicy intensity techniques to help you build up metabolites and create an incredibly pump.



The full 4 day upper-lower split hypertrophy programme includes 17 weeks of training, with 68 progressive and intelligently sequenced workouts designed to maximise your muscle gain potential.

"I Finished the programme about 7.5lb (3.4kg) up in weight, and hit a bunch of rep PR's too"

James H. – Recreational Bodybuilder

"I used this programme going into my last show, the clever use of rep shifts and intensity techniques kept my pumps coming even as I got deep into my diet"

Matt H. – Classic Physique Competitor

"Fantastic programme, and alex suggested some great modifications so that i could train in my home gym

Steve T. – Dad Looking to Get Jacked

About the author.

alex parry coach

Alex Parry, MSc, BA.

Alex has worked as a professional strength and conditioning coach for almost a decade, coaching recreational through to senior international athletes.

He’s also an assistant lecturer and PhD researcher at the University of Hull, and an Educator for British Weightlifting.

I wanted to put together an evidence-based, well-designed programme better than what’s out there, so that you can reliably achieve your biggest, most jacked looked possible.

Alex Parry

   What’s included

Which Pieces of Equipment Will I Need?

The only equipment that you absolutely need is a barbell, dumbbells and a lat pulldown machine.  if you don’t have one of those, just let me know by email and I’ll suggest an effective substitution exercise.

What are your coaching Qualifications?

I have a Masters Degree in Strength & Conditioning, Level 1 and 2 British Weightlifting Certifications and Level 3 Sports Conditioning Certification. I am also currently pursuing a PhD in Strength Coach-Athlete Relationships.

Can I Use This Programme Whilst Cutting/Dieting?

Absolutely, I used this exact programme during my most recent diet phase, dropping 5kg across the 12 week period.  Just make sure that you’re listening to your body following the guidance included about total number of sets, i.e. reducing sets when needed.

What If I Can't Do a Particular Exercise Due to Injury or Equipment Limitation?

Feel free to sub out and replace exercises as needed. And if you’re really struggling, you can drop me a message, alex@characterstrength.co.uk, and I’ll brainstorm a custom solution for you free of charge.

How Will I Access The Programme?

After purchase you will be automatically redirected to a page where you can download the programme as an excel document.  If you encounter any issues, just email alex@characterstrength.co.uk

What Type of Results Can I Expect From the Programme?

Your results will depend on a range of factors including training experience, nutrition, sleep and even your genetic potential.  I’m not some A-hole internet coach who’s gonna promise you a Mr Olympia level physique in 17 weeks.  What I can promise is a solid, evidence-based and proven programme built on the best current bodybuilding practices from around the world.

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Need more support?

1:1 coaching

If you want more fully customised programming, weekly check-ins, daily Q&A access and video technique feedback, consider 1:1.

1:1 coaching

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