Evaristos U/L Hypertrophy Split (1)

Hypertrophy and deadlifting strength. Lower days are focused on quads by starting off with leg extension and upper days are focused on chest and upper back, with more volume on arms than elsewhere.

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Week 1

Incline Bench Press (Smith Machine)

Pec Deck (Machine)

Overhead Press (Machine)

Lat Pulldown

Single Arm Iso Row

Rear Delt Fly (Cable)

Single Arm Overhead Tricep Extension

Lateral Raise (Machine)

Preacher Curl (Dumbbell)

Reverse Bicep Curl (Dumbbell)

Wrist Curls

Reverse Wrist Curl (Dumbbell)

Leg Extension

Hip Thrust (Barbell)

Hamstring Curl

Hip Adductor (Machine)

Standing Calf Raise

Cable Crunch

Back Extension (Weighted)

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