Big bench and hypertrophy 
Upper lower 4x week

Andreas E.

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

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Bench Press (Barbell)

Ring Pull Up

Pec Fly (Dumbbell)

Tricep Rope Push Down (Cable)

Preacher Curl (Barbell)

French Press

Upright Row (Barbell)

Ab Wheel

Upper A

Seated Hamstring Curl

Hack Squat

Bent Over Row (Barbell)

Leg Extension

Toe Press

Decline Crunch

Neck Curl

Lower B

Alternate this day and Upper E to midigate overuse

Bench Press (Close Grip)

Lat Pulldown

Incline Bench Press (Dumbbell)

Chest Supported Row (Dumbbell)

Hammer Curl

Overhead Tricep Extension (Cable)

Upper C 

Romanian Deadlift (Barbell)

Split Squat (Smith Machine)

Hip Abductor (Machine)

Lower day D

AD Press

Dip (Weighted)

Bicep Curl (Barbell)

Wrist Curls

Lateral Raise (Machine)

Upper E

1 reviews for Big bench and hypertrophy Upper lower 4x week

Andreas E.