Upper/Lower 4-Day Hypotrophy

Transform your physique with the Upper/Lower 4-Day Hypertrophy program, a comprehensive 12-week training plan designed to build muscle and strength. This program splits your workouts into focused upper and lower body sessions, allowing for optimal recovery and growth. With four training days each week, you'll engage in a variety of effective exercises, including machine and free weight movements, tailored to maximize hypertrophy. Get ready to elevate your fitness game and achieve the results you've been striving for!

Unlock your muscle-building potential with the 12-week Hypotrophy program, designed for intermediate to advanced lifters. This 4-day split focuses on hypertrophy, maximizing muscle growth through targeted exercises and progressive overload. Utilizing a full gym setup, you'll engage in a variety of compound and isolation movements to sculpt your physique and enhance strength. Get ready to push your limits and transform your body with a structured approach that delivers results!

WORKOUT INSTRUCTIONS:

WARMUP:
The first two sets are warmup sets. For the first set find a weight that is 50-60% of your working weight and do 10 reps. For the second set find a weight that is 60-70% of your working weight. Do 8 reps with that. 

Rest between warmup sets is ~90 seconds.

WORK SETS:
We use the double progression model in the program. That means you find a weight that you can do 5-6 reps with 2RIR. So your first set is to be done @ 2RIR. When you can do 8 reps in the first set with the 2RIR, you find a weight that takes you back to 5-6 reps with 2RIR. 

Rest between worksets is ~3 min.

WORKING SETS:

On both upper and lower days there is 2 working sets. The first set is to be done at 2RIR. On the second set you do the same load, and match the reps you did on the first set. The RIR on the second set dosen't matter, but you should NOT go to failure. 

Example: 

1st set: 50 kg, 7 reps, 2 RIR.
2nd set: 50 kg, 7 reps, 1 RIR.

ARMS HAVE 3 WORKING SETS. On the third set (backoff set) you reduce the load by around 10%, and do the same number of reps. 

Example: 

1st set: 50 kg, 7 reps, 2 RIR.
2nd set: 50 kg, 7 reps, 1 RIR.
3rd set: 45 kg,7 reps, 1RIR.

Unlock your muscle-building potential with the 12-week Hypotrophy program, designed for intermediate to advanced lifters. This 4-day split focuses on hypertrophy, maximizing muscle growth through targeted exercises and progressive overload. Utilizing a full gym setup, you'll engage in a variety of compound and isolation movements to sculpt your physique and enhance strength. Get ready to push your limits and transform your body with a structured approach that delivers results!

WORKOUT INSTRUCTIONS:

WARMUP:
The first two sets are warmup sets. For the first set find a weight that is 50-60% of your working weight and do 10 reps. For the second set find a weight that is 60-70% of your working weight. Do 8 reps with that. 

Rest between warmup sets is ~90 seconds.

WORK SETS:
We use the double progression model in the program. That means you find a weight that you can do 5-6 reps with 2RIR. So your first set is to be done @ 2RIR. When you can do 8 reps in the first set with the 2RIR, you find a weight that takes you back to 5-6 reps with 2RIR. 

Rest between worksets is ~3 min.

UPPER DAYS: 

On upper days there is 3 working sets. The first set is to be done at 2RIR. On the second set you do the same load, and match the reps you did on the first set. The RIR on the second set dosen't matter, but you should NOT go to failure. 
On the third set (backoff set) you reduce the load by around 10%, and do the same number of reps. 

Example: 

1st set: 50 kg, 7 reps, 2 RIR.
2nd set: 50 kg, 7 reps, 1 RIR.
3rd set: 45 kg 7 reps, 1 RIR.

LOWER DAYS:

On lower days there is 2 working sets. The first set is to be done at 2RIR. On the second set you match the reps you did on the first set. The RIR dosent matter, as long as you do not go to failure. 

Example: 

1st set: 50 kg, 7 reps, 2 RIR.
2nd set: 50 kg, 7 reps, 1 RIR.

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Week 9

Week 10

Week 11

Week 12

First set in each exercise is a warmup set to be done at 60-70% of the workload.

Chest Press (Machine)

Wide Grip Lat Pulldown

Lateral Raise (Cable)

Chest Supported T-bar Row

Incline Curl (Dumbbell)

Upper A

Leg Press (45 Degrees)

Romanian Deadlift (Dumbbell)

Leg Extension

Leg Curl

Calf Raise (Leg Press)

Tricep Pushdown (Cable)

Lower A

Shoulder Press (Machine)

Lat Pulldown (Single Arm)

Incline Chest Press

Seated Row (Machine)

Upper B

First and second set in each exercise is warmup sets to be done at 50-60 and 60-70% of the workload

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