6-Week Hypertrophy Block

This is a 4-day Upper / Lower / Upper / Lower split designed for maximum hypertrophy and strength within a 60-minute training window. Every session uses high-effort sets (1-2 reps shy of failure) and structured supersets to build muscle efficiently while keeping fatigue in check.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Bulgarian Split Squat (Dumbbell)

Sissy Squat

Nordic Curl

Deep Body Weight Squat
Bring Feet Closer Together
(Pistol Squat Prep)

Hanging Leg Raise

Lower A

Lateral Raise (Dumbbell)

Push Up

Upper A

Neck Curl

Upper B

Goblet Squat

Hip Thrust (Barbell)

Bulgarian Split Squat (Bodyweight)

Plank (Weighted)

Lower B

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