Hypertrophy Hustle 2.0: Upper/Lower

Unlock your potential with the Hypertrophy Hustle 2.0: Upper/Lower program, a comprehensive 12-week training plan designed for serious lifters. With five days of targeted workouts each week, you'll focus on building muscle through a balanced mix of upper and lower body exercises, emphasizing both chest and back development. Each session is structured to maximize hypertrophy, utilizing a full gym's worth of equipment to challenge your strength and endurance. Get ready to transform your physique and elevate your lifting game!

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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

Lateral Raise (Dumbbell)

Incline Bench Press (Dumbbell)

Wide Grip Pull-Up

Chest Press (Convergent)

Chest Supported T-Bar Row

Single Arm Pushdown

Preacher Curl (Dumbbell)

Rear Delt Fly (Dumbbell)

Upper 1 (Chest Focus)

Lateral Raise (Machine)

Pull-Up (Weighted)

Bench Press (Dumbbell)

Dumbbell Row

Pec Deck (Machine)

Bicep Curl (EZ Bar)

Tricep Kickback

Upright Row (Cable)

Upper 2 (Back Focus)

Leg Press

Leg Curl

Leg Extension

Hyperextension

Hip Adductor (Machine)

Modified Dragon Fly

Lower 2 (Quad Focus)

Seated Shoulder Press (Dumbbell)

Lat Pulldown (Neutral Grip)

Seated Dip (Machine)

Seated Wide-Grip Row (Cable)

Hammer Curl

Lateral Raise (Cable)

Overhead Tricep Extension (Cable)

Bayesian Curl

Upper 3 (Arm Focus)

Romanian Deadlift (Barbell)

Hack Squat

Lying Leg Curl

Bulgarian Split Squat (Dumbbell)

Decline Sit Up (Weighted)

Leg Press Calf Raises

Lower 1 (Hinge Focus)

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