Hypertrophie program, U/L

This program is designed for dedicated lifters who want to train every day, without compromising recovery or results. Using a classic Upper/Lower split, this plan lets you hit each muscle group frequently with the right balance of volume and intensity, so you grow stronger and bigger week after week.

With no mandatory rest days, this split gives you the flexibility to stay active daily and align your training with your lifestyle. Each session is structured to manage fatigue by alternating muscle groups, ensuring you recover properly even while training 7 days a week if you choose.

Why it works:
✅ Progressive Overload: Built to steadily increase weight, reps, or performance every week.
✅ Flexible Frequency: Train daily — or take a rest day anytime you feel you need it.
✅ Balanced Volume & Intensity: Enough work to grow, without overtraining.
✅ Sustainable Progress: Smart programming that respects recovery through smart muscle group rotation.

Whether your goal is to build size, strength, or just stay active every day, this Upper/Lower split keeps you moving forward, consistently, sustainably, and with purpose.

Train daily. Recover smart. Progress forever.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Lateral Raise (Cable)

Low To High Fly

Preacher Curl

Hammer Curl (Dumbbell)

Reverse Pec Deck

Chest Press (Machine)

Wide Grip Lat Pulldown

T-Bar Row

Shoulder Press (Machine)

JM Press (Smith Machine)

Single Arm Tricep Extension (Cable)

Upper A

Standing Calf Raise

Leg Extension

Leg Press

Hamstring Curl

Stiff Leg Deadlift

Hip Abductor (Machine)

Hip Adductor (Machine)

Lower A 

Incline Bench Press (Smith Machine)

Pec Deck (Machine)

Upper B

Squat (Barbell)

Lower B

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