Upper/Lower Hypertrophy Program

Unlock your muscle-building potential with the Upper/Lower Hypertrophy program, a comprehensive 12-week journey designed for dedicated lifters. This 4-day split focuses on maximizing hypertrophy through targeted upper and lower body workouts, utilizing a mix of dumbbells, machines, and cables. Each session is crafted to challenge your strength and endurance, ensuring you build size and definition effectively. Get ready to elevate your training and achieve the physique you’ve always wanted!

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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

Seated Shoulder Press (Dumbbell)

Pull-Up (Neutral Grip, Weighted)

Deficit Push Up

Single Arm Row (Cable)

Preacher Curl (EZ Bar)

Overhead Tricep Extension (Cable)

Reverse Pec Deck

Upper A

Lateral Raise (Cable)

Platz Squat

Leg Curl

Leg Extension

Leg Press Calf Raises

Decline Sit Up (Weighted)

Lower A

Incline Bench Press (Dumbbell)

Chest Supported T-Bar Row

Pec Deck (Machine)

Lat Pulldown (Single Arm)

Incline Curl (Dumbbell)

Preacher Hammer Curl (Dumbbell)

Tricep Kickback

Upper B

Lateral Raise (Machine)

Romanian Deadlift (Barbell)

Lying Leg Curl

Leg Press

Knee Raise (Weighted)

Lower B

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