Program Description
The purpose of this program is to gain muscle with a 2x a week frequency and only be in the gym for 4 days a week.
Program Overview
- LevelNovice, Intermediate, Advanced
- GoalBodybuilding, Muscle & Sculpting
- EquipmentGarage Gym
- Program Length10 weeks
- Time Per Workout50 minutes
- CreatedAug 09, 2024 05:59
- Last EditedJun 18, 2025 09:35

Summary
Transform your physique with the Upper/Lower Hypertrophy 4 Days program! Over the next 10 weeks, you'll engage in a balanced split that targets both upper and lower body muscle groups, maximizing growth and strength. With four dedicated training days per week, you'll utilize compound and isolation exercises like the barbell squat and incline bench press to build muscle effectively. This program is designed for those ready to push their limits and achieve serious results in the gym. Get ready to elevate your training and see the gains you've been working for!
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
8 reps
-
2
Barbell Row
3
10 reps
-
3
Bench Press (Barbell)
3
8 reps
-
4
Lat Pulldown
3
10 reps
-
5
Overhead Tricep Extension (Cable)
2
15 reps
-
6
Incline Curl (Dumbbell)
2
10 reps
-
7
Tricep Pushdown (Cable)
2
15 reps
-
8
Hammer Curl
2
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
8 reps
-
2
Barbell Row
3
10 reps
-
3
Bench Press (Barbell)
3
8 reps
-
4
Lat Pulldown
3
10 reps
-
5
Overhead Tricep Extension (Cable)
2
15 reps
-
6
Incline Curl (Dumbbell)
2
10 reps
-
7
Tricep Pushdown (Cable)
2
15 reps
-
8
Hammer Curl
2
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
8 reps
-
2
Barbell Row
3
10 reps
-
3
Bench Press (Barbell)
3
8 reps
-
4
Lat Pulldown
3
10 reps
-
5
Overhead Tricep Extension (Cable)
2
15 reps
-
6
Incline Curl (Dumbbell)
2
10 reps
-
7
Tricep Pushdown (Cable)
2
15 reps
-
8
Hammer Curl
2
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
8 reps
-
2
Barbell Row
3
10 reps
-
3
Bench Press (Barbell)
3
8 reps
-
4
Lat Pulldown
3
10 reps
-
5
Overhead Tricep Extension (Cable)
2
15 reps
-
6
Incline Curl (Dumbbell)
2
10 reps
-
7
Tricep Pushdown (Cable)
2
15 reps
-
8
Hammer Curl
2
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
8 reps
-
2
Barbell Row
3
10 reps
-
3
Bench Press (Barbell)
3
8 reps
-
4
Lat Pulldown
3
10 reps
-
5
Overhead Tricep Extension (Cable)
2
15 reps
-
6
Incline Curl (Dumbbell)
2
10 reps
-
7
Tricep Pushdown (Cable)
2
15 reps
-
8
Hammer Curl
2
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
8 reps
-
2
Barbell Row
3
10 reps
-
3
Bench Press (Barbell)
3
8 reps
-
4
Lat Pulldown
3
10 reps
-
5
Overhead Tricep Extension (Cable)
2
15 reps
-
6
Incline Curl (Dumbbell)
2
10 reps
-
7
Tricep Pushdown (Cable)
2
15 reps
-
8
Hammer Curl
2
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
8 reps
-
2
Barbell Row
3
10 reps
-
3
Bench Press (Barbell)
3
8 reps
-
4
Lat Pulldown
3
10 reps
-
5
Overhead Tricep Extension (Cable)
2
15 reps
-
6
Incline Curl (Dumbbell)
2
10 reps
-
7
Tricep Pushdown (Cable)
2
15 reps
-
8
Hammer Curl
2
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
8 reps
-
2
Barbell Row
3
10 reps
-
3
Bench Press (Barbell)
3
8 reps
-
4
Lat Pulldown
3
10 reps
-
5
Overhead Tricep Extension (Cable)
2
15 reps
-
6
Incline Curl (Dumbbell)
2
10 reps
-
7
Tricep Pushdown (Cable)
2
15 reps
-
8
Hammer Curl
2
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
8 reps
-
2
Barbell Row
3
10 reps
-
3
Bench Press (Barbell)
3
8 reps
-
4
Lat Pulldown
3
10 reps
-
5
Overhead Tricep Extension (Cable)
2
15 reps
-
6
Incline Curl (Dumbbell)
2
10 reps
-
7
Tricep Pushdown (Cable)
2
15 reps
-
8
Hammer Curl
2
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
8 reps
-
2
Barbell Row
3
10 reps
-
3
Bench Press (Barbell)
3
8 reps
-
4
Lat Pulldown
3
10 reps
-
5
Overhead Tricep Extension (Cable)
2
15 reps
-
6
Incline Curl (Dumbbell)
2
10 reps
-
7
Tricep Pushdown (Cable)
2
15 reps
-
8
Hammer Curl
2
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Seated Hamstring Curl
3
10 reps
-
3
Leg Press
3
8 reps
-
4
Seated Calf Raise
3
10 reps
-
5
Lateral Raise (Dumbbell)
3
10 reps
-
6
Shrug (Dumbbell)
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Seated Hamstring Curl
3
10 reps
-
3
Leg Press
3
8 reps
-
4
Seated Calf Raise
3
10 reps
-
5
Lateral Raise (Dumbbell)
3
10 reps
-
6
Shrug (Dumbbell)
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Seated Hamstring Curl
3
10 reps
-
3
Leg Press
3
8 reps
-
4
Seated Calf Raise
3
10 reps
-
5
Lateral Raise (Dumbbell)
3
10 reps
-
6
Shrug (Dumbbell)
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Seated Hamstring Curl
3
10 reps
-
3
Leg Press
3
8 reps
-
4
Seated Calf Raise
3
10 reps
-
5
Lateral Raise (Dumbbell)
3
10 reps
-
6
Shrug (Dumbbell)
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Seated Hamstring Curl
3
10 reps
-
3
Leg Press
3
8 reps
-
4
Seated Calf Raise
3
10 reps
-
5
Lateral Raise (Dumbbell)
3
10 reps
-
6
Shrug (Dumbbell)
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Seated Hamstring Curl
3
10 reps
-
3
Leg Press
3
8 reps
-
4
Seated Calf Raise
3
10 reps
-
5
Lateral Raise (Dumbbell)
3
10 reps
-
6
Shrug (Dumbbell)
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Seated Hamstring Curl
3
10 reps
-
3
Leg Press
3
8 reps
-
4
Seated Calf Raise
3
10 reps
-
5
Lateral Raise (Dumbbell)
3
10 reps
-
6
Shrug (Dumbbell)
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Seated Hamstring Curl
3
10 reps
-
3
Leg Press
3
8 reps
-
4
Seated Calf Raise
3
10 reps
-
5
Lateral Raise (Dumbbell)
3
10 reps
-
6
Shrug (Dumbbell)
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Seated Hamstring Curl
3
10 reps
-
3
Leg Press
3
8 reps
-
4
Seated Calf Raise
3
10 reps
-
5
Lateral Raise (Dumbbell)
3
10 reps
-
6
Shrug (Dumbbell)
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Seated Hamstring Curl
3
10 reps
-
3
Leg Press
3
8 reps
-
4
Seated Calf Raise
3
10 reps
-
5
Lateral Raise (Dumbbell)
3
10 reps
-
6
Shrug (Dumbbell)
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
-
2
Seated Row (Cable)
3
8 reps
-
3
Chest Fly (Cable)
2
10 reps
-
4
Wide Grip Pull-Up
3
10 reps
-
5
Overhead Tricep Extension (Cable)
2
10 reps
-
6
Incline Curl (Dumbbell)
2
8 reps
-
7
Tricep Rope Push Down (Cable)
2
10 reps
-
8
Preacher Curl (EZ Bar)
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
-
2
Seated Row (Cable)
3
8 reps
-
3
Chest Fly (Cable)
2
10 reps
-
4
Wide Grip Pull-Up
3
10 reps
-
5
Overhead Tricep Extension (Cable)
2
10 reps
-
6
Incline Curl (Dumbbell)
2
8 reps
-
7
Tricep Rope Push Down (Cable)
2
10 reps
-
8
Preacher Curl (EZ Bar)
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
-
2
Seated Row (Cable)
3
8 reps
-
3
Chest Fly (Cable)
2
10 reps
-
4
Wide Grip Pull-Up
3
10 reps
-
5
Overhead Tricep Extension (Cable)
2
10 reps
-
6
Incline Curl (Dumbbell)
2
8 reps
-
7
Tricep Rope Push Down (Cable)
2
10 reps
-
8
Preacher Curl (EZ Bar)
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
-
2
Seated Row (Cable)
3
8 reps
-
3
Chest Fly (Cable)
2
10 reps
-
4
Wide Grip Pull-Up
3
10 reps
-
5
Overhead Tricep Extension (Cable)
2
10 reps
-
6
Incline Curl (Dumbbell)
2
8 reps
-
7
Tricep Rope Push Down (Cable)
2
10 reps
-
8
Preacher Curl (EZ Bar)
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
-
2
Seated Row (Cable)
3
8 reps
-
3
Chest Fly (Cable)
2
10 reps
-
4
Wide Grip Pull-Up
3
10 reps
-
5
Overhead Tricep Extension (Cable)
2
10 reps
-
6
Incline Curl (Dumbbell)
2
8 reps
-
7
Tricep Rope Push Down (Cable)
2
10 reps
-
8
Preacher Curl (EZ Bar)
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
-
2
Seated Row (Cable)
3
8 reps
-
3
Chest Fly (Cable)
2
10 reps
-
4
Wide Grip Pull-Up
3
10 reps
-
5
Overhead Tricep Extension (Cable)
2
10 reps
-
6
Incline Curl (Dumbbell)
2
8 reps
-
7
Tricep Rope Push Down (Cable)
2
10 reps
-
8
Preacher Curl (EZ Bar)
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
-
2
Seated Row (Cable)
3
8 reps
-
3
Chest Fly (Cable)
2
10 reps
-
4
Wide Grip Pull-Up
3
10 reps
-
5
Overhead Tricep Extension (Cable)
2
10 reps
-
6
Incline Curl (Dumbbell)
2
8 reps
-
7
Tricep Rope Push Down (Cable)
2
10 reps
-
8
Preacher Curl (EZ Bar)
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
-
2
Seated Row (Cable)
3
8 reps
-
3
Chest Fly (Cable)
2
10 reps
-
4
Wide Grip Pull-Up
3
10 reps
-
5
Overhead Tricep Extension (Cable)
2
10 reps
-
6
Incline Curl (Dumbbell)
2
8 reps
-
7
Tricep Rope Push Down (Cable)
2
10 reps
-
8
Preacher Curl (EZ Bar)
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
-
2
Seated Row (Cable)
3
8 reps
-
3
Chest Fly (Cable)
2
10 reps
-
4
Wide Grip Pull-Up
3
10 reps
-
5
Overhead Tricep Extension (Cable)
2
10 reps
-
6
Incline Curl (Dumbbell)
2
8 reps
-
7
Tricep Rope Push Down (Cable)
2
10 reps
-
8
Preacher Curl (EZ Bar)
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
-
2
Seated Row (Cable)
3
8 reps
-
3
Chest Fly (Cable)
2
10 reps
-
4
Wide Grip Pull-Up
3
10 reps
-
5
Overhead Tricep Extension (Cable)
2
10 reps
-
6
Incline Curl (Dumbbell)
2
8 reps
-
7
Tricep Rope Push Down (Cable)
2
10 reps
-
8
Preacher Curl (EZ Bar)
2
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Leg Press
3
10 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Standing Calf Raise
3
10 reps
-
4
Lateral Raise (Cable)
2
10 reps
-
5
Rear Delt Fly (Dumbbell)
2
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Leg Press
3
10 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Standing Calf Raise
3
10 reps
-
4
Lateral Raise (Cable)
2
10 reps
-
5
Rear Delt Fly (Dumbbell)
2
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Leg Press
3
10 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Standing Calf Raise
3
10 reps
-
4
Lateral Raise (Cable)
2
10 reps
-
5
Rear Delt Fly (Dumbbell)
2
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Leg Press
3
10 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Standing Calf Raise
3
10 reps
-
4
Lateral Raise (Cable)
2
10 reps
-
5
Rear Delt Fly (Dumbbell)
2
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Leg Press
3
10 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Standing Calf Raise
3
10 reps
-
4
Lateral Raise (Cable)
2
10 reps
-
5
Rear Delt Fly (Dumbbell)
2
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Leg Press
3
10 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Standing Calf Raise
3
10 reps
-
4
Lateral Raise (Cable)
2
10 reps
-
5
Rear Delt Fly (Dumbbell)
2
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Leg Press
3
10 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Standing Calf Raise
3
10 reps
-
4
Lateral Raise (Cable)
2
10 reps
-
5
Rear Delt Fly (Dumbbell)
2
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Leg Press
3
10 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Standing Calf Raise
3
10 reps
-
4
Lateral Raise (Cable)
2
10 reps
-
5
Rear Delt Fly (Dumbbell)
2
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Leg Press
3
10 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Standing Calf Raise
3
10 reps
-
4
Lateral Raise (Cable)
2
10 reps
-
5
Rear Delt Fly (Dumbbell)
2
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Leg Press
3
10 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Standing Calf Raise
3
10 reps
-
4
Lateral Raise (Cable)
2
10 reps
-
5
Rear Delt Fly (Dumbbell)
2
8 reps
-
Week 1
1 / 10 Weeks
Day 1
1
Incline Bench Press (Barbell)2 Sets
8 Reps
-
2
Barbell Row3 Sets
10 Reps
-
3
Bench Press (Barbell)3 Sets
8 Reps
-
4
Lat Pulldown3 Sets
10 Reps
-
5
Overhead Tricep Extension (Cable)2 Sets
15 Reps
-
6
Incline Curl (Dumbbell)2 Sets
10 Reps
-
7
Tricep Pushdown (Cable)2 Sets
15 Reps
-
8
Hammer Curl2 Sets
8 Reps
-
Day 2
1
Squat (Barbell)3 Sets
8 Reps
-
2
Seated Hamstring Curl3 Sets
10 Reps
-
3
Leg Press3 Sets
8 Reps
-
4
Seated Calf Raise3 Sets
10 Reps
-
5
Lateral Raise (Dumbbell)3 Sets
10 Reps
-
6
Shrug (Dumbbell)2 Sets
10 Reps
-
Day 3
1
Incline Bench Press (Dumbbell)3 Sets
8 Reps
-
2
Seated Row (Cable)3 Sets
8 Reps
-
3
Chest Fly (Cable)2 Sets
10 Reps
-
4
Wide Grip Pull-Up3 Sets
10 Reps
-
5
Overhead Tricep Extension (Cable)2 Sets
10 Reps
-
6
Incline Curl (Dumbbell)2 Sets
8 Reps
-
7
Tricep Rope Push Down (Cable)2 Sets
10 Reps
-
8
Preacher Curl (EZ Bar)2 Sets
10 Reps
-
Day 4
1
Single Leg Press3 Sets
10 Reps
-
2
Romanian Deadlift (Barbell)3 Sets
8 Reps
-
3
Standing Calf Raise3 Sets
10 Reps
-
4
Lateral Raise (Cable)2 Sets
10 Reps
-
5
Rear Delt Fly (Dumbbell)2 Sets
8 Reps
-