4 Day Upper Lower Hypertrophy (Upper Focus)

**4 Day Upper Lower Hypertrophy (Upper Focus)** is a comprehensive 12-week bodybuilding program designed to maximize muscle growth through a structured upper-lower split. With four training days per week, you'll focus on upper body strength and hypertrophy, incorporating classic lifts like the bench press and bent-over rows, alongside targeted accessory movements. Each session lasts about 60 minutes, making it perfect for both novice and intermediate lifters looking to build a solid foundation in a garage gym setting. Get ready to push your limits and transform your physique!

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Bench Press (Barbell)

Bent Over Row (Barbell)

Chest Fly (Cable)

Pull-Up (Assisted)

Hammer Curl (Cable)

One Arm Lateral Raise (Cable)

Upper

Lying Leg Curl

High Bar Squat (Barbell)

Bulgarian Split Squat (Dumbbell)

Standing Calf Raise

Lower

Straight Arm Pulldown

Incline Bench Press (Barbell)

Kroc Row

Skull Crusher (Barbell)

Rear Delt Fly (Cable)

Bayesian Curl

Deadlift (Barbell)

Leg Extension

Romanian Deadlift (Barbell)

Seated Calf Raise

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