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RP Hypertrophy 4 Day Upper/Lower

by Vishnu S.
17 athletes joined

Program Description

This is a general full body hypertrophy orientated workout plan. All reps should be in the 5-30 range. All exercises need to be performed with great technique and control. Each week gets progressively more challenging and it is recommended to stick with movements and rep ranges that allow one to accumulate less fatigue while having maximum stimulus. Exercise time varies from 40-70 minutes depending on the amount of volume and speed one goes through a workout. This program is just a baseline and it is encouraged for individuals to add sets or take away sets based on effectiveness measured by (pump, soreness, recovering before next workout).

Program Overview

  • Level
    Intermediate, Novice, Advanced, Beginner
  • Goal
    Bodybuilding
  • Equipment
    Garage Gym
  • Program Length
    5 weeks
  • Time Per Workout
    60 minutes
  • Created
    Nov 03, 2024 02:26
  • Last Edited
    Jun 18, 2025 08:48

Summary

Unlock your muscle-building potential with the RP Hypertrophy 4 Day Upper/Lower program! Over five weeks, you’ll engage in a balanced mix of upper and lower body workouts designed to maximize hypertrophy through targeted exercises like the Bench Press, Safety Bar Squat, and more. Each session is structured for four days a week, ensuring you have ample recovery while pushing your limits. Equip your garage gym and get ready to transform your physique with this focused and effective training plan!
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WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
RPE 7
2
Push Up
2
RPE 7
3
JM Press
3
RPE 7
4
Inverted Row
3
RPE 7
5
Chest Supported Row (Dumbbell)
2
RPE 7
6
Bicep Curl (Barbell)
3
RPE 7
7
Lateral Raise (Dumbbell)
3
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
RPE 8
2
Push Up
2
RPE 8
3
JM Press
3
RPE 8
4
Inverted Row
3
RPE 8
5
Chest Supported Row (Dumbbell)
2
1
RPE 8
RPE 7
6
Bicep Curl (Barbell)
2
1
RPE 8
RPE 7
7
Lateral Raise (Dumbbell)
3
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
RPE 8
RPE 9
2
Push Up
1
2
RPE 8
RPE 9
3
JM Press
1
2
RPE 8
RPE 9
4
Inverted Row
1
2
RPE 8
RPE 9
5
Chest Supported Row (Dumbbell)
2
RPE 9
6
Bicep Curl (Barbell)
1
2
RPE 8
RPE 9
7
Lateral Raise (Dumbbell)
1
2
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
RPE 8
RPE 9
RPE 9.5
RPE 10
2
Push Up
3
RPE 9.5
3
JM Press
1
1
1
RPE 8
RPE 9.5
RPE 10
4
Inverted Row
2
1
RPE 9
RPE 10
5
Chest Supported Row (Dumbbell)
1
1
1
RPE 8
RPE 9
RPE 10
6
Bicep Curl (Barbell)
2
1
RPE 9
RPE 10
7
Lateral Raise (Dumbbell)
1
1
1
RPE 9
RPE 9.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
RPE 6
RPE 7
2
Push Up
1
1
RPE 6
RPE 7
3
JM Press
1
1
RPE 6
RPE 6.5
4
Inverted Row
1
1
RPE 6.5
RPE 7
5
Chest Supported Row (Dumbbell)
1
1
RPE 6
RPE 7
6
Bicep Curl (Barbell)
1
1
RPE 6
RPE 7
7
Lateral Raise (Dumbbell)
1
1
RPE 6
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
3
RPE 7
2
Standing Calf Raise
3
RPE 7
3
Good Morning
3
RPE 7
4
Hip Thrust (Barbell)
2
RPE 7
5
Bulgarian Split Squat (Dumbbell)
2
RPE 7
6
Decline Sit Up (Bodyweight)
2
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
3
RPE 8
2
Standing Calf Raise
3
RPE 8
3
Good Morning
2
1
RPE 8
RPE 7
4
Hip Thrust (Barbell)
2
RPE 8
5
Bulgarian Split Squat (Dumbbell)
2
RPE 8
6
Decline Sit Up (Bodyweight)
3
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
2
1
RPE 8
RPE 9
2
Standing Calf Raise
3
RPE 9
3
Good Morning
1
2
RPE 8
RPE 9
4
Hip Thrust (Barbell)
1
1
RPE 8
RPE 9
5
Bulgarian Split Squat (Dumbbell)
1
1
RPE 8
RPE 9
6
Decline Sit Up (Bodyweight)
2
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
1
1
1
RPE 8
RPE 9
RPE 9.5
2
Standing Calf Raise
3
RPE 10
3
Good Morning
2
RPE 9
4
Hip Thrust (Barbell)
3
RPE 10
5
Bulgarian Split Squat (Dumbbell)
1
2
RPE 9
RPE 10
6
Decline Sit Up (Bodyweight)
3
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
1
RPE 7
2
Standing Calf Raise
3
RPE 7
3
Good Morning
1
1
RPE 6.5
RPE 7
4
Hip Thrust (Barbell)
1
1
RPE 6.5
RPE 7
5
Bulgarian Split Squat (Dumbbell)
2
RPE 6.5
6
Decline Sit Up (Bodyweight)
2
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
RPE 7
2
Incline Curl (Dumbbell)
3
RPE 7
3
Incline Bench Press (Barbell)
3
RPE 7
4
Preacher Curl (Dumbbell)
2
RPE 7
5
Tricep Pushdown (Cable)
2
RPE 7
6
Lat Pulldown
3
RPE 7
7
Dip (Assisted)
2
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
RPE 8
2
Incline Curl (Dumbbell)
3
RPE 8
3
Incline Bench Press (Barbell)
3
RPE 8
4
Preacher Curl (Dumbbell)
2
RPE 8
5
Tricep Pushdown (Cable)
1
2
RPE 7
RPE 8
6
Lat Pulldown
1
2
RPE 7
RPE 8
7
Dip (Assisted)
1
1
RPE 7
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
RPE 9
2
Incline Curl (Dumbbell)
1
2
RPE 8
RPE 9
3
Incline Bench Press (Barbell)
1
2
RPE 8
RPE 9
4
Preacher Curl (Dumbbell)
1
1
1
RPE 7
RPE 8
RPE 9
5
Tricep Pushdown (Cable)
1
1
1
RPE 7
RPE 8
RPE 9
6
Lat Pulldown
1
2
RPE 8
RPE 9
7
Dip (Assisted)
1
1
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
1
RPE 9.5
RPE 10
2
Incline Curl (Dumbbell)
3
RPE 9.5
3
Incline Bench Press (Barbell)
2
1
RPE 9
RPE 10
4
Preacher Curl (Dumbbell)
3
RPE 9
5
Tricep Pushdown (Cable)
1
1
RPE 9
RPE 9.5
6
Lat Pulldown
3
RPE 10
7
Dip (Assisted)
2
1
RPE 9
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
1
1
RPE 6
RPE 7
2
Incline Curl (Dumbbell)
2
RPE 6.5
3
Incline Bench Press (Barbell)
1
RPE 7
4
Preacher Curl (Dumbbell)
1
RPE 7
5
Tricep Pushdown (Cable)
2
RPE 7
6
Lat Pulldown
1
RPE 7
7
Dip (Assisted)
3
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
RPE 7
2
Hip Thrust (Barbell)
3
RPE 7
3
Goblet Squat
3
RPE 7
4
Standing Calf Raise
2
1
RPE 7
RPE 7.5
5
Decline Sit Up (Bodyweight)
3
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
2
RPE 7
RPE 8
2
Hip Thrust (Barbell)
3
RPE 8
3
Goblet Squat
1
2
RPE 7
RPE 8
4
Standing Calf Raise
3
RPE 8
5
Decline Sit Up (Bodyweight)
3
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
2
RPE 8
RPE 9
2
Hip Thrust (Barbell)
3
RPE 9
3
Goblet Squat
1
2
RPE 8
RPE 9
4
Standing Calf Raise
3
RPE 9
5
Decline Sit Up (Bodyweight)
3
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
RPE 8.5
RPE 9
RPE 10
2
Hip Thrust (Barbell)
2
RPE 9
3
Goblet Squat
1
1
1
RPE 9
RPE 9.5
RPE 10
4
Standing Calf Raise
2
1
RPE 9.5
RPE 10
5
Decline Sit Up (Bodyweight)
3
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
RPE 7
2
Hip Thrust (Barbell)
1
1
RPE 6.5
RPE 7
3
Goblet Squat
2
RPE 6
4
Standing Calf Raise
2
RPE 6
5
Decline Sit Up (Bodyweight)
1
1
RPE 6
RPE 7
Week 1
1 / 5 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
@7
2
Push Up
2 Sets
@7
3
JM Press
3 Sets
@7
4
Inverted Row
3 Sets
@7
5
Chest Supported Row (Dumbbell)
2 Sets
@7
6
Bicep Curl (Barbell)
3 Sets
@7
7
Lateral Raise (Dumbbell)
3 Sets
@7
Day 2
1
Safety Bar Squat
3 Sets
@7
2
Standing Calf Raise
3 Sets
@7
3
Good Morning
3 Sets
@7
4
Hip Thrust (Barbell)
2 Sets
@7
5
Bulgarian Split Squat (Dumbbell)
2 Sets
@7
6
Decline Sit Up (Bodyweight)
2 Sets
@7
Day 3
1
Lateral Raise (Dumbbell)
3 Sets
@7
2
Incline Curl (Dumbbell)
3 Sets
@7
3
Incline Bench Press (Barbell)
3 Sets
@7
4
Preacher Curl (Dumbbell)
2 Sets
@7
5
Tricep Pushdown (Cable)
2 Sets
@7
6
Lat Pulldown
3 Sets
@7
7
Dip (Assisted)
2 Sets
@7
Day 4
1
Romanian Deadlift (Barbell)
3 Sets
@7
2
Hip Thrust (Barbell)
3 Sets
@7
3
Goblet Squat
3 Sets
@7
4
Standing Calf Raise
2 Sets
1 Set
@7
@7.5
5
Decline Sit Up (Bodyweight)
3 Sets
@7.5