Upper Lower Hypertrophy Split to Failure

This Hypertrophy program is designed to maximize exercise variety while introducing calisthenics supersets to make sure that muscles are strained to failure or as close to failure as possible.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Perform a total body warm-up for the first 10 minutes of each day (e.g. rowing, cycling).

Decline Bench Press (Dumbbell)

Seated Row (Cable)

Abs Crunch (Weighted)

Day 1 - Upper A

Perform a total body warmup for at least 10 minutes first (e.g. rowing, cycling)

Hamstring Curl

Hip Thrust (Barbell)

Step-Up (Weighted)

Clamshell

Side Plank

Day 2 - Lower A

Begin with a total body Warmup for approx 10 min

Lateral Raise (Dumbbell)

Dumbbell Bench Pullover

Russian Twist

Day 3 - Upper B

Leg Extension

Pull Through (Cable)

Cable Lateral Leg Raise

Cable Crunch

Day 4 - Lower B

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