Upper/Lower Hypertrophy 4 Days

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!

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.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Incline Bench Press (Barbell)

Barbell Row

Bench Press (Barbell)

Lat Pulldown

Overhead Tricep Extension (Cable)

Incline Curl (Dumbbell)

Tricep Pushdown (Cable)

Hammer Curl

Upper A

Squat (Barbell)

Seated Hamstring Curl

Leg Press

Seated Calf Raise

Lateral Raise (Dumbbell)

Shrug (Dumbbell)

Lower A

Incline Bench Press (Dumbbell)

Seated Row (Cable)

Chest Fly (Cable)

Wide Grip Pull-Up

Tricep Rope Push Down (Cable)

Preacher Curl (EZ Bar)

Upper B

Single Leg Press

Romanian Deadlift (Barbell)

Standing Calf Raise

Lateral Raise (Cable)

Rear Delt Fly (Dumbbell)

Lower B

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