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4 Day Hypertrophy Program (Upper Body Focus)
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Program Description
This is a program for a lifter who has 4 days to dedicate to the gym, and want to focus on upper body development. You will still grow everywhere, the volume has just been shifted toward upper body. Please read the full program guide I’ve written. If you have any more question after you’ve read through you can DM on Instagram @ thedamianzepeda. To start the program I would highly recommend you take 1 set off each exercise for the first 1-2 weeks, otherwise you’ll likely be really sore. The way I want you to run the progression on this program is simple in nature. If your rep range is 5-8 you’ll start at the bottom of the range and build up. For example 3x5-8 you progress like this 50x5,5,5 50x6,6,6 50x7,7,6 Ect. Sometimes you’ll add a rep to every set, sometimes only one or two. As long as you’re making progress you’re good. For the RPE ranges your first set should probably be easier (8 RPE) and as your sets progress they’ll get harder(10 RPE) since you’re maintaining load and reps. If you don’t know what RPE Is here’s a simple guide. 8 RPE is around 2 reps left in the tank 9 RPE around 1 reps in the tank 10 RPE no reps left in the tank, do not confuse this with failure, a 10 RPE means you stop when you would fail the next rep.
Program Overview
Level
Novice, Intermediate, Advanced
Goal
Bodybuilding, Muscle & Sculpting
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
80 minutes
Created
Jun 10, 2024 10:46
Last Edited
Jun 10, 2024 10:49
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Week 1
1 / 12 Weeks
Day 1
1
Incline Bench Press (Barbell)
4 Sets
5-8 Reps
2
Lat Pulldown (Neutral Grip)
4 Sets
5-8 Reps
3
Chest Fly (Cable)
3 Sets
8-15 Reps
4
Seated Wide-Grip Row (Cable)
3 Sets
5-8 Reps
5
Tricep Rope Push Down (Cable)
3 Sets
8-15 Reps
6
Preacher Curl (Barbell)
3 Sets
8-15 Reps
7
Lateral Raise (Cable)
3 Sets
8-15 Reps
Day 2
1
Hack Squat
3 Sets
5-8 Reps
2
Seated Leg Curls
3 Sets
8-15 Reps
3
Bulgarian Split Squat (Dumbbell)
2 Sets
6-10 Reps
4
Standing Calf Raise
3 Sets
5-8 Reps
Day 3
1
Wide Grip Lat Pulldown
4 Sets
5-8 Reps
2
Incline Bench Press (Dumbbell)
4 Sets
5-8 Reps
3
Seated Row (Cable)
3 Sets
5-8 Reps
4
Chest Fly (Machine)
3 Sets
8-15 Reps
5
Skull Crusher
3 Sets
8-15 Reps
6
Lateral Raise (Dumbbell)
3 Sets
8-15 Reps
7
Hammer Curl
3 Sets
8-15 Reps
Day 4
1
Romanian Deadlift (Barbell)
3 Sets
5-8 Reps
2
Leg Press
3 Sets
5-8 Reps
3
Lying Leg Curl
2 Sets
8-15 Reps
4
Leg Extension
2 Sets
8-15 Reps
5
Standing Calf Raise
3 Sets
8-15 Reps
Day 1
1
Incline Bench Press (Barbell)
4 Sets
5-8 Reps
2
Lat Pulldown (Neutral Grip)
4 Sets
5-8 Reps
3
Chest Fly (Cable)
3 Sets
8-15 Reps
4
Seated Wide-Grip Row (Cable)
3 Sets
5-8 Reps
5
Tricep Rope Push Down (Cable)
3 Sets
8-15 Reps
6
Preacher Curl (Barbell)
3 Sets
8-15 Reps
7
Lateral Raise (Cable)
3 Sets
8-15 Reps
Day 2
1
Hack Squat
3 Sets
5-8 Reps
2
Seated Leg Curls
3 Sets
8-15 Reps
3
Bulgarian Split Squat (Dumbbell)
2 Sets
6-10 Reps
4
Standing Calf Raise
3 Sets
5-8 Reps
Day 3
1
Wide Grip Lat Pulldown
4 Sets
5-8 Reps
2
Incline Bench Press (Dumbbell)
4 Sets
5-8 Reps
3
Seated Row (Cable)
3 Sets
5-8 Reps
4
Chest Fly (Machine)
3 Sets
8-15 Reps
5
Skull Crusher
3 Sets
8-15 Reps
6
Lateral Raise (Dumbbell)
3 Sets
8-15 Reps
7
Hammer Curl
3 Sets
8-15 Reps
Day 4
1
Romanian Deadlift (Barbell)
3 Sets
5-8 Reps
2
Leg Press
3 Sets
5-8 Reps
3
Lying Leg Curl
2 Sets
8-15 Reps
4
Leg Extension
2 Sets
8-15 Reps
5
Standing Calf Raise
3 Sets
8-15 Reps
Day 1
1
Incline Bench Press (Barbell)
4 Sets
5-8 Reps
2
Lat Pulldown (Neutral Grip)
4 Sets
5-8 Reps
3
Chest Fly (Cable)
3 Sets
8-15 Reps
4
Seated Wide-Grip Row (Cable)
3 Sets
5-8 Reps
5
Tricep Rope Push Down (Cable)
3 Sets
8-15 Reps
6
Preacher Curl (Barbell)
3 Sets
8-15 Reps
7
Lateral Raise (Cable)
3 Sets
8-15 Reps
Day 2
1
Hack Squat
3 Sets
5-8 Reps
2
Seated Leg Curls
3 Sets
8-15 Reps
3
Bulgarian Split Squat (Dumbbell)
2 Sets
6-10 Reps
4
Standing Calf Raise
3 Sets
5-8 Reps
Day 3
1
Wide Grip Lat Pulldown
4 Sets
5-8 Reps
2
Incline Bench Press (Dumbbell)
4 Sets
5-8 Reps
3
Seated Row (Cable)
3 Sets
5-8 Reps
4
Chest Fly (Machine)
3 Sets
8-15 Reps
5
Skull Crusher
3 Sets
8-15 Reps
6
Lateral Raise (Dumbbell)
3 Sets
8-15 Reps
7
Hammer Curl
3 Sets
8-15 Reps
Day 4
1
Romanian Deadlift (Barbell)
3 Sets
5-8 Reps
2
Leg Press
3 Sets
5-8 Reps
3
Lying Leg Curl
2 Sets
8-15 Reps
4
Leg Extension
2 Sets
8-15 Reps
5
Standing Calf Raise
3 Sets
8-15 Reps
Day 1
1
Incline Bench Press (Barbell)
4 Sets
5-8 Reps
2
Lat Pulldown (Neutral Grip)
4 Sets
5-8 Reps
3
Chest Fly (Cable)
3 Sets
8-15 Reps
4
Seated Wide-Grip Row (Cable)
3 Sets
5-8 Reps
5
Tricep Rope Push Down (Cable)
3 Sets
8-15 Reps
6
Preacher Curl (Barbell)
3 Sets
8-15 Reps
7
Lateral Raise (Cable)
3 Sets
8-15 Reps
Day 2
1
Hack Squat
3 Sets
5-8 Reps
2
Seated Leg Curls
3 Sets
8-15 Reps
3
Bulgarian Split Squat (Dumbbell)
2 Sets
6-10 Reps
4
Standing Calf Raise
3 Sets
5-8 Reps
Day 3
1
Wide Grip Lat Pulldown
4 Sets
5-8 Reps
2
Incline Bench Press (Dumbbell)
4 Sets
5-8 Reps
3
Seated Row (Cable)
3 Sets
5-8 Reps
4
Chest Fly (Machine)
3 Sets
8-15 Reps
5
Skull Crusher
3 Sets
8-15 Reps
6
Lateral Raise (Dumbbell)
3 Sets
8-15 Reps
7
Hammer Curl
3 Sets
8-15 Reps
Day 4
1
Romanian Deadlift (Barbell)
3 Sets
5-8 Reps
2
Leg Press
3 Sets
5-8 Reps
3
Lying Leg Curl
2 Sets
8-15 Reps
4
Leg Extension
2 Sets
8-15 Reps
5
Standing Calf Raise
3 Sets
8-15 Reps
Day 1
1
Incline Bench Press (Barbell)
4 Sets
5-8 Reps
2
Lat Pulldown (Neutral Grip)
4 Sets
5-8 Reps
3
Chest Fly (Cable)
3 Sets
8-15 Reps
4
Seated Wide-Grip Row (Cable)
3 Sets
5-8 Reps
5
Tricep Rope Push Down (Cable)
3 Sets
8-15 Reps
6
Preacher Curl (Barbell)
3 Sets
8-15 Reps
7
Lateral Raise (Cable)
3 Sets
8-15 Reps
Day 2
1
Hack Squat
3 Sets
5-8 Reps
2
Seated Leg Curls
3 Sets
8-15 Reps
3
Bulgarian Split Squat (Dumbbell)
2 Sets
6-10 Reps
4
Standing Calf Raise
3 Sets
5-8 Reps
Day 3
1
Wide Grip Lat Pulldown
4 Sets
5-8 Reps
2
Incline Bench Press (Dumbbell)
4 Sets
5-8 Reps
3
Seated Row (Cable)
3 Sets
5-8 Reps
4
Chest Fly (Machine)
3 Sets
8-15 Reps
5
Skull Crusher
3 Sets
8-15 Reps
6
Lateral Raise (Dumbbell)
3 Sets
8-15 Reps
7
Hammer Curl
3 Sets
8-15 Reps
Day 4
1
Romanian Deadlift (Barbell)
3 Sets
5-8 Reps
2
Leg Press
3 Sets
5-8 Reps
3
Lying Leg Curl
2 Sets
8-15 Reps
4
Leg Extension
2 Sets
8-15 Reps
5
Standing Calf Raise
3 Sets
8-15 Reps
Day 1
1
Incline Bench Press (Barbell)
4 Sets
5-8 Reps
2
Lat Pulldown (Neutral Grip)
4 Sets
5-8 Reps
3
Chest Fly (Cable)
3 Sets
8-15 Reps
4
Seated Wide-Grip Row (Cable)
3 Sets
5-8 Reps
5
Tricep Rope Push Down (Cable)
3 Sets
8-15 Reps
6
Preacher Curl (Barbell)
3 Sets
8-15 Reps
7
Lateral Raise (Cable)
3 Sets
8-15 Reps
Day 2
1
Hack Squat
3 Sets
5-8 Reps
2
Seated Leg Curls
3 Sets
8-15 Reps
3
Bulgarian Split Squat (Dumbbell)
2 Sets
6-10 Reps
4
Standing Calf Raise
3 Sets
5-8 Reps
Day 3
1
Wide Grip Lat Pulldown
4 Sets
5-8 Reps
2
Incline Bench Press (Dumbbell)
4 Sets
5-8 Reps
3
Seated Row (Cable)
3 Sets
5-8 Reps
4
Chest Fly (Machine)
3 Sets
8-15 Reps
5
Skull Crusher
3 Sets
8-15 Reps
6
Lateral Raise (Dumbbell)
3 Sets
8-15 Reps
7
Hammer Curl
3 Sets
8-15 Reps
Day 4
1
Romanian Deadlift (Barbell)
3 Sets
5-8 Reps
2
Leg Press
3 Sets
5-8 Reps
3
Lying Leg Curl
2 Sets
8-15 Reps
4
Leg Extension
2 Sets
8-15 Reps
5
Standing Calf Raise
3 Sets
8-15 Reps
Day 1
1
Incline Bench Press (Barbell)
4 Sets
5-8 Reps
2
Lat Pulldown (Neutral Grip)
4 Sets
5-8 Reps
3
Chest Fly (Cable)
3 Sets
8-15 Reps
4
Seated Wide-Grip Row (Cable)
3 Sets
5-8 Reps
5
Tricep Rope Push Down (Cable)
3 Sets
8-15 Reps
6
Preacher Curl (Barbell)
3 Sets
8-15 Reps
7
Lateral Raise (Cable)
3 Sets
8-15 Reps
Day 2
1
Hack Squat
3 Sets
5-8 Reps
2
Seated Leg Curls
3 Sets
8-15 Reps
3
Bulgarian Split Squat (Dumbbell)
2 Sets
6-10 Reps
4
Standing Calf Raise
3 Sets
5-8 Reps
Day 3
1
Wide Grip Lat Pulldown
4 Sets
5-8 Reps
2
Incline Bench Press (Dumbbell)
4 Sets
5-8 Reps
3
Seated Row (Cable)
3 Sets
5-8 Reps
4
Chest Fly (Machine)
3 Sets
8-15 Reps
5
Skull Crusher
3 Sets
8-15 Reps
6
Lateral Raise (Dumbbell)
3 Sets
8-15 Reps
7
Hammer Curl
3 Sets
8-15 Reps
Day 4
1
Romanian Deadlift (Barbell)
3 Sets
5-8 Reps
2
Leg Press
3 Sets
5-8 Reps
3
Lying Leg Curl
2 Sets
8-15 Reps
4
Leg Extension
2 Sets
8-15 Reps
5
Standing Calf Raise
3 Sets
8-15 Reps
Day 1
1
Incline Bench Press (Barbell)
4 Sets
5-8 Reps
2
Lat Pulldown (Neutral Grip)
4 Sets
5-8 Reps
3
Chest Fly (Cable)
3 Sets
8-15 Reps
4
Seated Wide-Grip Row (Cable)
3 Sets
5-8 Reps
5
Tricep Rope Push Down (Cable)
3 Sets
8-15 Reps
6
Preacher Curl (Barbell)
3 Sets
8-15 Reps
7
Lateral Raise (Cable)
3 Sets
8-15 Reps
Day 2
1
Hack Squat
3 Sets
5-8 Reps
2
Seated Leg Curls
3 Sets
8-15 Reps
3
Bulgarian Split Squat (Dumbbell)
2 Sets
6-10 Reps
4
Standing Calf Raise
3 Sets
5-8 Reps
Day 3
1
Wide Grip Lat Pulldown
4 Sets
5-8 Reps
2
Incline Bench Press (Dumbbell)
4 Sets
5-8 Reps
3
Seated Row (Cable)
3 Sets
5-8 Reps
4
Chest Fly (Machine)
3 Sets
8-15 Reps
5
Skull Crusher
3 Sets
8-15 Reps
6
Lateral Raise (Dumbbell)
3 Sets
8-15 Reps
7
Hammer Curl
3 Sets
8-15 Reps
Day 4
1
Romanian Deadlift (Barbell)
3 Sets
5-8 Reps
2
Leg Press
3 Sets
5-8 Reps
3
Lying Leg Curl
2 Sets
8-15 Reps
4
Leg Extension
2 Sets
8-15 Reps
5
Standing Calf Raise
3 Sets
8-15 Reps
Day 1
1
Incline Bench Press (Barbell)
4 Sets
5-8 Reps
2
Lat Pulldown (Neutral Grip)
4 Sets
5-8 Reps
3
Chest Fly (Cable)
3 Sets
8-15 Reps
4
Seated Wide-Grip Row (Cable)
3 Sets
5-8 Reps
5
Tricep Rope Push Down (Cable)
3 Sets
8-15 Reps
6
Preacher Curl (Barbell)
3 Sets
8-15 Reps
7
Lateral Raise (Cable)
3 Sets
8-15 Reps
Day 2
1
Hack Squat
3 Sets
5-8 Reps
2
Seated Leg Curls
3 Sets
8-15 Reps
3
Bulgarian Split Squat (Dumbbell)
2 Sets
6-10 Reps
4
Standing Calf Raise
3 Sets
5-8 Reps
Day 3
1
Wide Grip Lat Pulldown
4 Sets
5-8 Reps
2
Incline Bench Press (Dumbbell)
4 Sets
5-8 Reps
3
Seated Row (Cable)
3 Sets
5-8 Reps
4
Chest Fly (Machine)
3 Sets
8-15 Reps
5
Skull Crusher
3 Sets
8-15 Reps
6
Lateral Raise (Dumbbell)
3 Sets
8-15 Reps
7
Hammer Curl
3 Sets
8-15 Reps
Day 4
1
Romanian Deadlift (Barbell)
3 Sets
5-8 Reps
2
Leg Press
3 Sets
5-8 Reps
3
Lying Leg Curl
2 Sets
8-15 Reps
4
Leg Extension
2 Sets
8-15 Reps
5
Standing Calf Raise
3 Sets
8-15 Reps
Day 1
1
Incline Bench Press (Barbell)
4 Sets
5-8 Reps
2
Lat Pulldown (Neutral Grip)
4 Sets
5-8 Reps
3
Chest Fly (Cable)
3 Sets
8-15 Reps
4
Seated Wide-Grip Row (Cable)
3 Sets
5-8 Reps
5
Tricep Rope Push Down (Cable)
3 Sets
8-15 Reps
6
Preacher Curl (Barbell)
3 Sets
8-15 Reps
7
Lateral Raise (Cable)
3 Sets
8-15 Reps
Day 2
1
Hack Squat
3 Sets
5-8 Reps
2
Seated Leg Curls
3 Sets
8-15 Reps
3
Bulgarian Split Squat (Dumbbell)
2 Sets
6-10 Reps
4
Standing Calf Raise
3 Sets
5-8 Reps
Day 3
1
Wide Grip Lat Pulldown
4 Sets
5-8 Reps
2
Incline Bench Press (Dumbbell)
4 Sets
5-8 Reps
3
Seated Row (Cable)
3 Sets
5-8 Reps
4
Chest Fly (Machine)
3 Sets
8-15 Reps
5
Skull Crusher
3 Sets
8-15 Reps
6
Lateral Raise (Dumbbell)
3 Sets
8-15 Reps
7
Hammer Curl
3 Sets
8-15 Reps
Day 4
1
Romanian Deadlift (Barbell)
3 Sets
5-8 Reps
2
Leg Press
3 Sets
5-8 Reps
3
Lying Leg Curl
2 Sets
8-15 Reps
4
Leg Extension
2 Sets
8-15 Reps
5
Standing Calf Raise
3 Sets
8-15 Reps
Day 1
1
Incline Bench Press (Barbell)
4 Sets
5-8 Reps
2
Lat Pulldown (Neutral Grip)
4 Sets
5-8 Reps
3
Chest Fly (Cable)
3 Sets
8-15 Reps
4
Seated Wide-Grip Row (Cable)
3 Sets
5-8 Reps
5
Tricep Rope Push Down (Cable)
3 Sets
8-15 Reps
6
Preacher Curl (Barbell)
3 Sets
8-15 Reps
7
Lateral Raise (Cable)
3 Sets
8-15 Reps
Day 2
1
Hack Squat
3 Sets
5-8 Reps
2
Seated Leg Curls
3 Sets
8-15 Reps
3
Bulgarian Split Squat (Dumbbell)
2 Sets
6-10 Reps
4
Standing Calf Raise
3 Sets
5-8 Reps
Day 3
1
Wide Grip Lat Pulldown
4 Sets
5-8 Reps
2
Incline Bench Press (Dumbbell)
4 Sets
5-8 Reps
3
Seated Row (Cable)
3 Sets
5-8 Reps
4
Chest Fly (Machine)
3 Sets
8-15 Reps
5
Skull Crusher
3 Sets
8-15 Reps
6
Lateral Raise (Dumbbell)
3 Sets
8-15 Reps
7
Hammer Curl
3 Sets
8-15 Reps
Day 4
1
Romanian Deadlift (Barbell)
3 Sets
5-8 Reps
2
Leg Press
3 Sets
5-8 Reps
3
Lying Leg Curl
2 Sets
8-15 Reps
4
Leg Extension
2 Sets
8-15 Reps
5
Standing Calf Raise
3 Sets
8-15 Reps
Day 1
1
Incline Bench Press (Barbell)
4 Sets
5-8 Reps
2
Lat Pulldown (Neutral Grip)
4 Sets
5-8 Reps
3
Chest Fly (Cable)
3 Sets
8-15 Reps
4
Seated Wide-Grip Row (Cable)
3 Sets
5-8 Reps
5
Tricep Rope Push Down (Cable)
3 Sets
8-15 Reps
6
Preacher Curl (Barbell)
3 Sets
8-15 Reps
7
Lateral Raise (Cable)
3 Sets
8-15 Reps
Day 2
1
Hack Squat
3 Sets
5-8 Reps
2
Seated Leg Curls
3 Sets
8-15 Reps
3
Bulgarian Split Squat (Dumbbell)
2 Sets
6-10 Reps
4
Standing Calf Raise
3 Sets
5-8 Reps
Day 3
1
Wide Grip Lat Pulldown
4 Sets
5-8 Reps
2
Incline Bench Press (Dumbbell)
4 Sets
5-8 Reps
3
Seated Row (Cable)
3 Sets
5-8 Reps
4
Chest Fly (Machine)
3 Sets
8-15 Reps
5
Skull Crusher
3 Sets
8-15 Reps
6
Lateral Raise (Dumbbell)
3 Sets
8-15 Reps
7
Hammer Curl
3 Sets
8-15 Reps
Day 4
1
Romanian Deadlift (Barbell)
3 Sets
5-8 Reps
2
Leg Press
3 Sets
5-8 Reps
3
Lying Leg Curl
2 Sets
8-15 Reps
4
Leg Extension
2 Sets
8-15 Reps
5
Standing Calf Raise
3 Sets
8-15 Reps