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Big bench and hypertrophy Upper lower 4x week
by Andreas E.
1 athletes joined
4.0
(1 rating)
Program Description
Made for me with a focus to increase muscle size in order to become stronger on lifts like the benchpress and shoulderpress Also heavily back focused for a future deadlift specialization program Therefore higher back frequency My knees aint 100% so quite easy on the weight with squatting movements but making up for it with intensity techniques Superset that which can be supersetted to save some time For example a Preacher curl, frenchpress, uprightrow, giant set! Increase bench pushing for 405! Hypertrophy General strength
Program Overview
Level
Advanced
Goal
Powerbuilding
Equipment
Full Gym
Program Length
10 weeks
Time Per Workout
100 minutes
Created
Apr 16, 2024 08:32
Last Edited
May 11, 2024 01:27
down_app
Week 1
1 / 10 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
2
Ring Pull Up
3 Sets
3
Pec Fly (Dumbbell)
3 Sets
10-15 Reps
4
Tricep Rope Push Down (Cable)
3 Sets
10-15 Reps
5
Preacher Curl (Barbell)
3 Sets
8-12 Reps
6
French Press
3 Sets
10-15 Reps
7
Upright Row (Barbell)
3 Sets
8-12 Reps
8
Ab Wheel
3 Sets
10-20 Reps
Day 2
1
Seated Hamstring Curl
3 Sets
8-12 Reps
2
Hack Squat
3 Sets
8-12 Reps
3
Bent Over Row (Barbell)
3 Sets
4
Leg Extension
3 Sets
10-15 Reps
5
Toe Press
3 Sets
1 Set
8-12 Reps
8-123 Reps
6
Decline Crunch
3 Sets
10-15 Reps
7
Neck Curl
2 Sets
AMRAP
Day 3
1
Bench Press (Close Grip)
3 Sets
6-10 Reps
2
Lat Pulldown
4 Sets
8-12 Reps
3
Incline Bench Press (Dumbbell)
2 Sets
8-12 Reps
4
Chest Supported Row (Dumbbell)
1 Set
1 Set
@9
@10
5
Hammer Curl
3 Sets
8-12 Reps
6
Tricep Rope Push Down (Cable)
2 Sets
10-15 Reps
7
Overhead Tricep Extension (Cable)
1 Set
AMRAP
Day 4
1
Romanian Deadlift (Barbell)
3 Sets
2
Split Squat (Smith Machine)
3 Sets
8-12 Reps
3
Ab Wheel
3 Sets
10-20 Reps
4
Hip Abductor (Machine)
4 Sets
8-12 Reps
5
Toe Press
3 Sets
10-15 Reps
6
Neck Curl
2 Sets
10-20 Reps
Day 1
1
Bench Press (Barbell)
3 Sets
2
Ring Pull Up
3 Sets
3
Pec Fly (Dumbbell)
3 Sets
10-15 Reps
4
Tricep Rope Push Down (Cable)
3 Sets
10-15 Reps
5
Preacher Curl (Barbell)
3 Sets
8-12 Reps
6
French Press
3 Sets
10-15 Reps
7
Upright Row (Barbell)
3 Sets
8-12 Reps
8
Ab Wheel
3 Sets
10-20 Reps
Day 2
1
Seated Hamstring Curl
3 Sets
8-12 Reps
2
Hack Squat
3 Sets
8-12 Reps
3
Bent Over Row (Barbell)
3 Sets
4
Leg Extension
3 Sets
10-15 Reps
5
Toe Press
3 Sets
1 Set
8-12 Reps
8-123 Reps
6
Decline Crunch
3 Sets
10-15 Reps
7
Neck Curl
2 Sets
AMRAP
Day 4
1
Romanian Deadlift (Barbell)
3 Sets
2
Split Squat (Smith Machine)
3 Sets
8-12 Reps
3
Ab Wheel
3 Sets
10-20 Reps
4
Hip Abductor (Machine)
4 Sets
8-12 Reps
5
Toe Press
3 Sets
10-15 Reps
6
Neck Curl
2 Sets
10-20 Reps
Day 3
1
AD Press
3 Sets
5-10 Reps
2
Dip (Weighted)
2 Sets
1 Set
10-15 Reps
10-158 Reps
3
Ring Pull Up
3 Sets
1 Set
8-12 Reps
-
@10
4
Bicep Curl (Barbell)
3 Sets
8-12 Reps
5
Tricep Rope Push Down (Cable)
1 Set
@6
6
Overhead Tricep Extension (Cable)
3 Sets
10-15 Reps
7
Wrist Curls
2 Sets
1 Set
10-15 Reps
-
@10
8
Lateral Raise (Machine)
3 Sets
10-15 Reps
Day 1
1
Bench Press (Barbell)
3 Sets
2
Ring Pull Up
3 Sets
3
Pec Fly (Dumbbell)
3 Sets
10-15 Reps
4
Tricep Rope Push Down (Cable)
3 Sets
10-15 Reps
5
Preacher Curl (Barbell)
3 Sets
8-12 Reps
6
French Press
3 Sets
10-15 Reps
7
Upright Row (Barbell)
3 Sets
8-12 Reps
8
Ab Wheel
3 Sets
10-20 Reps
Day 2
1
Seated Hamstring Curl
3 Sets
8-12 Reps
2
Hack Squat
3 Sets
8-12 Reps
3
Bent Over Row (Barbell)
3 Sets
4
Leg Extension
3 Sets
10-15 Reps
5
Toe Press
3 Sets
1 Set
8-12 Reps
8-123 Reps
6
Decline Crunch
3 Sets
10-15 Reps
7
Neck Curl
2 Sets
AMRAP
Day 3
1
Bench Press (Close Grip)
3 Sets
6-10 Reps
2
Lat Pulldown
4 Sets
8-12 Reps
3
Incline Bench Press (Dumbbell)
2 Sets
8-12 Reps
4
Chest Supported Row (Dumbbell)
1 Set
1 Set
@9
@10
5
Hammer Curl
3 Sets
8-12 Reps
6
Tricep Rope Push Down (Cable)
2 Sets
10-15 Reps
7
Overhead Tricep Extension (Cable)
1 Set
AMRAP
Day 4
1
Romanian Deadlift (Barbell)
3 Sets
2
Split Squat (Smith Machine)
3 Sets
8-12 Reps
3
Ab Wheel
3 Sets
10-20 Reps
4
Hip Abductor (Machine)
4 Sets
8-12 Reps
5
Toe Press
3 Sets
10-15 Reps
6
Neck Curl
2 Sets
10-20 Reps
Day 1
1
Bench Press (Barbell)
3 Sets
2
Ring Pull Up
3 Sets
3
Pec Fly (Dumbbell)
3 Sets
10-15 Reps
4
Tricep Rope Push Down (Cable)
3 Sets
10-15 Reps
5
Preacher Curl (Barbell)
3 Sets
8-12 Reps
6
French Press
3 Sets
10-15 Reps
7
Upright Row (Barbell)
3 Sets
8-12 Reps
8
Ab Wheel
3 Sets
10-20 Reps
Day 2
1
Seated Hamstring Curl
3 Sets
8-12 Reps
2
Hack Squat
3 Sets
8-12 Reps
3
Bent Over Row (Barbell)
3 Sets
4
Leg Extension
3 Sets
10-15 Reps
5
Toe Press
3 Sets
1 Set
8-12 Reps
8-123 Reps
6
Decline Crunch
3 Sets
10-15 Reps
7
Neck Curl
2 Sets
AMRAP
Day 3
1
AD Press
3 Sets
5-10 Reps
2
Dip (Weighted)
2 Sets
1 Set
10-15 Reps
10-158 Reps
3
Ring Pull Up
3 Sets
1 Set
8-12 Reps
-
@10
4
Bicep Curl (Barbell)
3 Sets
8-12 Reps
5
Tricep Rope Push Down (Cable)
1 Set
@6
6
Overhead Tricep Extension (Cable)
3 Sets
10-15 Reps
7
Wrist Curls
2 Sets
1 Set
10-15 Reps
-
@10
8
Lateral Raise (Machine)
3 Sets
10-15 Reps
Day 4
1
Romanian Deadlift (Barbell)
3 Sets
2
Split Squat (Smith Machine)
3 Sets
8-12 Reps
3
Ab Wheel
3 Sets
10-20 Reps
4
Hip Abductor (Machine)
4 Sets
8-12 Reps
5
Toe Press
3 Sets
10-15 Reps
6
Neck Curl
2 Sets
10-20 Reps
Day 1
1
Bench Press (Barbell)
3 Sets
2
Ring Pull Up
3 Sets
3
Pec Fly (Dumbbell)
3 Sets
10-15 Reps
4
Tricep Rope Push Down (Cable)
3 Sets
10-15 Reps
5
Preacher Curl (Barbell)
3 Sets
8-12 Reps
6
French Press
3 Sets
10-15 Reps
7
Upright Row (Barbell)
3 Sets
8-12 Reps
8
Ab Wheel
3 Sets
10-20 Reps
Day 2
1
Seated Hamstring Curl
3 Sets
8-12 Reps
2
Hack Squat
3 Sets
8-12 Reps
3
Bent Over Row (Barbell)
3 Sets
4
Leg Extension
3 Sets
10-15 Reps
5
Toe Press
3 Sets
1 Set
8-12 Reps
8-123 Reps
6
Decline Crunch
3 Sets
10-15 Reps
7
Neck Curl
2 Sets
AMRAP
Day 3
1
Bench Press (Close Grip)
3 Sets
6-10 Reps
2
Lat Pulldown
4 Sets
8-12 Reps
3
Incline Bench Press (Dumbbell)
2 Sets
8-12 Reps
4
Chest Supported Row (Dumbbell)
1 Set
1 Set
@9
@10
5
Hammer Curl
3 Sets
8-12 Reps
6
Tricep Rope Push Down (Cable)
2 Sets
10-15 Reps
7
Overhead Tricep Extension (Cable)
1 Set
AMRAP
Day 4
1
Romanian Deadlift (Barbell)
3 Sets
2
Split Squat (Smith Machine)
3 Sets
8-12 Reps
3
Ab Wheel
3 Sets
10-20 Reps
4
Hip Abductor (Machine)
4 Sets
8-12 Reps
5
Toe Press
3 Sets
10-15 Reps
6
Neck Curl
2 Sets
10-20 Reps
Day 1
1
Bench Press (Barbell)
3 Sets
2
Ring Pull Up
3 Sets
3
Pec Fly (Dumbbell)
3 Sets
10-15 Reps
4
Tricep Rope Push Down (Cable)
3 Sets
10-15 Reps
5
Preacher Curl (Barbell)
3 Sets
8-12 Reps
6
French Press
3 Sets
10-15 Reps
7
Upright Row (Barbell)
3 Sets
8-12 Reps
8
Ab Wheel
3 Sets
10-20 Reps
Day 2
1
Seated Hamstring Curl
3 Sets
8-12 Reps
2
Hack Squat
3 Sets
8-12 Reps
3
Bent Over Row (Barbell)
3 Sets
4
Leg Extension
3 Sets
10-15 Reps
5
Toe Press
3 Sets
1 Set
8-12 Reps
8-123 Reps
6
Decline Crunch
3 Sets
10-15 Reps
7
Neck Curl
2 Sets
AMRAP
Day 3
1
AD Press
3 Sets
5-10 Reps
2
Dip (Weighted)
2 Sets
1 Set
10-15 Reps
10-158 Reps
3
Ring Pull Up
3 Sets
1 Set
8-12 Reps
-
@10
4
Bicep Curl (Barbell)
3 Sets
8-12 Reps
5
Tricep Rope Push Down (Cable)
1 Set
@6
6
Overhead Tricep Extension (Cable)
3 Sets
10-15 Reps
7
Wrist Curls
2 Sets
1 Set
10-15 Reps
-
@10
8
Lateral Raise (Machine)
3 Sets
10-15 Reps
Day 4
1
Romanian Deadlift (Barbell)
3 Sets
2
Split Squat (Smith Machine)
3 Sets
8-12 Reps
3
Ab Wheel
3 Sets
10-20 Reps
4
Hip Abductor (Machine)
4 Sets
8-12 Reps
5
Toe Press
3 Sets
10-15 Reps
6
Neck Curl
2 Sets
10-20 Reps
Day 1
1
Bench Press (Barbell)
3 Sets
2
Ring Pull Up
3 Sets
3
Pec Fly (Dumbbell)
3 Sets
10-15 Reps
4
Tricep Rope Push Down (Cable)
3 Sets
10-15 Reps
5
Preacher Curl (Barbell)
3 Sets
8-12 Reps
6
French Press
3 Sets
10-15 Reps
7
Upright Row (Barbell)
3 Sets
8-12 Reps
8
Ab Wheel
3 Sets
10-20 Reps
Day 2
1
Seated Hamstring Curl
3 Sets
8-12 Reps
2
Hack Squat
3 Sets
8-12 Reps
3
Bent Over Row (Barbell)
3 Sets
4
Leg Extension
3 Sets
10-15 Reps
5
Toe Press
3 Sets
1 Set
8-12 Reps
8-123 Reps
6
Decline Crunch
3 Sets
10-15 Reps
7
Neck Curl
2 Sets
AMRAP
Day 3
1
Bench Press (Close Grip)
3 Sets
6-10 Reps
2
Lat Pulldown
4 Sets
8-12 Reps
3
Incline Bench Press (Dumbbell)
2 Sets
8-12 Reps
4
Chest Supported Row (Dumbbell)
1 Set
1 Set
@9
@10
5
Hammer Curl
3 Sets
8-12 Reps
6
Tricep Rope Push Down (Cable)
2 Sets
10-15 Reps
7
Overhead Tricep Extension (Cable)
1 Set
AMRAP
Day 4
1
Romanian Deadlift (Barbell)
3 Sets
2
Split Squat (Smith Machine)
3 Sets
8-12 Reps
3
Ab Wheel
3 Sets
10-20 Reps
4
Hip Abductor (Machine)
4 Sets
8-12 Reps
5
Toe Press
3 Sets
10-15 Reps
6
Neck Curl
2 Sets
10-20 Reps
Day 1
1
Bench Press (Barbell)
3 Sets
2
Ring Pull Up
3 Sets
3
Pec Fly (Dumbbell)
3 Sets
10-15 Reps
4
Tricep Rope Push Down (Cable)
3 Sets
10-15 Reps
5
Preacher Curl (Barbell)
3 Sets
8-12 Reps
6
French Press
3 Sets
10-15 Reps
7
Upright Row (Barbell)
3 Sets
8-12 Reps
8
Ab Wheel
3 Sets
10-20 Reps
Day 2
1
Seated Hamstring Curl
3 Sets
8-12 Reps
2
Hack Squat
3 Sets
8-12 Reps
3
Bent Over Row (Barbell)
3 Sets
4
Leg Extension
3 Sets
10-15 Reps
5
Toe Press
3 Sets
1 Set
8-12 Reps
8-123 Reps
6
Decline Crunch
3 Sets
10-15 Reps
7
Neck Curl
2 Sets
AMRAP
Day 3
1
AD Press
3 Sets
5-10 Reps
2
Dip (Weighted)
2 Sets
1 Set
10-15 Reps
10-158 Reps
3
Ring Pull Up
3 Sets
1 Set
8-12 Reps
-
@10
4
Bicep Curl (Barbell)
3 Sets
8-12 Reps
5
Tricep Rope Push Down (Cable)
1 Set
@6
6
Overhead Tricep Extension (Cable)
3 Sets
10-15 Reps
7
Wrist Curls
2 Sets
1 Set
10-15 Reps
-
@10
8
Lateral Raise (Machine)
3 Sets
10-15 Reps
Day 4
1
Romanian Deadlift (Barbell)
3 Sets
2
Split Squat (Smith Machine)
3 Sets
8-12 Reps
3
Ab Wheel
3 Sets
10-20 Reps
4
Hip Abductor (Machine)
4 Sets
8-12 Reps
5
Toe Press
3 Sets
10-15 Reps
6
Neck Curl
2 Sets
10-20 Reps
Day 1
1
Bench Press (Barbell)
3 Sets
2
Ring Pull Up
3 Sets
3
Pec Fly (Dumbbell)
3 Sets
10-15 Reps
4
Tricep Rope Push Down (Cable)
3 Sets
10-15 Reps
5
Preacher Curl (Barbell)
3 Sets
8-12 Reps
6
French Press
3 Sets
10-15 Reps
7
Upright Row (Barbell)
3 Sets
8-12 Reps
8
Ab Wheel
3 Sets
10-20 Reps
Day 2
1
Seated Hamstring Curl
3 Sets
8-12 Reps
2
Hack Squat
3 Sets
8-12 Reps
3
Bent Over Row (Barbell)
3 Sets
4
Leg Extension
3 Sets
10-15 Reps
5
Toe Press
3 Sets
1 Set
8-12 Reps
8-123 Reps
6
Decline Crunch
3 Sets
10-15 Reps
7
Neck Curl
2 Sets
AMRAP
Day 3
1
Bench Press (Close Grip)
3 Sets
6-10 Reps
2
Lat Pulldown
4 Sets
8-12 Reps
3
Incline Bench Press (Dumbbell)
2 Sets
8-12 Reps
4
Chest Supported Row (Dumbbell)
1 Set
1 Set
@9
@10
5
Hammer Curl
3 Sets
8-12 Reps
6
Tricep Rope Push Down (Cable)
2 Sets
10-15 Reps
7
Overhead Tricep Extension (Cable)
1 Set
AMRAP
Day 4
1
Romanian Deadlift (Barbell)
3 Sets
2
Split Squat (Smith Machine)
3 Sets
8-12 Reps
3
Ab Wheel
3 Sets
10-20 Reps
4
Hip Abductor (Machine)
4 Sets
8-12 Reps
5
Toe Press
3 Sets
10-15 Reps
6
Neck Curl
2 Sets
10-20 Reps
Day 1
1
Bench Press (Barbell)
3 Sets
2
Ring Pull Up
3 Sets
3
Pec Fly (Dumbbell)
3 Sets
10-15 Reps
4
Tricep Rope Push Down (Cable)
3 Sets
10-15 Reps
5
Preacher Curl (Barbell)
3 Sets
8-12 Reps
6
French Press
3 Sets
10-15 Reps
7
Upright Row (Barbell)
3 Sets
8-12 Reps
8
Ab Wheel
3 Sets
10-20 Reps
Day 2
1
Seated Hamstring Curl
3 Sets
8-12 Reps
2
Hack Squat
3 Sets
8-12 Reps
3
Bent Over Row (Barbell)
3 Sets
4
Leg Extension
3 Sets
10-15 Reps
5
Toe Press
3 Sets
1 Set
8-12 Reps
8-123 Reps
6
Decline Crunch
3 Sets
10-15 Reps
7
Neck Curl
2 Sets
AMRAP
Day 3
1
AD Press
3 Sets
5-10 Reps
2
Dip (Weighted)
2 Sets
1 Set
10-15 Reps
10-158 Reps
3
Ring Pull Up
3 Sets
1 Set
8-12 Reps
-
@10
4
Bicep Curl (Barbell)
3 Sets
8-12 Reps
5
Tricep Rope Push Down (Cable)
1 Set
@6
6
Overhead Tricep Extension (Cable)
3 Sets
10-15 Reps
7
Wrist Curls
2 Sets
1 Set
10-15 Reps
-
@10
8
Lateral Raise (Machine)
3 Sets
10-15 Reps
Day 4
1
Romanian Deadlift (Barbell)
3 Sets
2
Split Squat (Smith Machine)
3 Sets
8-12 Reps
3
Ab Wheel
3 Sets
10-20 Reps
4
Hip Abductor (Machine)
4 Sets
8-12 Reps
5
Toe Press
3 Sets
10-15 Reps
6
Neck Curl
2 Sets
10-20 Reps
What People Are Saying(1 rating)
Only ratings with written feedback are displayed here.
4.00/ 5
Andreas E.Man
23 days ago
3 weeks complete
8 years of prior experience
As expected strength gains
As expected muscle gains
Marginal modifications
My own program, gotta be hype before all bench sessions