Applied Hypertrophy: 4‑Day Upper / Lower

THE RULE 

For compound lifts:
Load: 85–90% of your last working weight
Sets: ~50% of normal
Reps: Same rep range
RIR: 3–4 (very easy)

For isolation lifts:
Load: ~80–85%
Sets: 1–2 only
Focus: Control, no fatigue

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Bench Press (Barbell)

Pull-Up (Bodyweight)

Overhead Press (Barbell)

T-Bar Row

Shrug (Barbell)

Bicep Curl (EZ Bar)

Face Pull

Upper Strength

Squat (Barbell)

Romanian Deadlift (Barbell)

Leg Press

Calf Raise (Leg Press)

Hamstring Curl

Hanging Leg Raise

Lower Strength

Incline Bench Press (Dumbbell)

Seated Row (Cable)

Chest Fly (Cable)

Lat Pulldown

Upper Hypertrophy

Pendulum Squat

Hip Thrust (Machine)

Lunge (Barbell)

Lying Leg Curl

Standing Calf Raise

Plank

Lower Hypertrophy

Chest Supported Row (Machine)

Bench Press (Close Grip)

Spider Curl

Rear Delt Fly (Machine)

Ab Wheel

Hack Squat

Bulgarian Split Squat (Dumbbell)

Single-Leg Leg Curl

Single Arm Row (Dumbbell)

Lateral Raise (Dumbbell)

Tricep Pushdown (Cable)

Deload Week

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