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Upper/Lower Hypertrophy Template 1.0
by Garrett B.
2 athletes joined
Program Description
Increase size and strength in compound and isolation lifts. Chest, back, quads, and hamstrings are done first because they are the focus. -Rep ranges are just a recommendation -Add weight, reps, or sets per session -Change exercises as needed at the beginning of meso - You may switch to Lower/Upper, be sure to keep good exercise selection in mind.
Program Overview
Level
Intermediate, Novice
Goal
Bodybuilding
Equipment
Full Gym
Program Length
8 weeks
Time Per Workout
90 minutes
Created
Jan 21, 2024 06:32
Last Edited
May 09, 2024 03:09
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Week 1
1 / 8 Weeks
Day 1
1
Incline Bench Press (Barbell)
2 Sets
5-10 Reps
@7-10
2
Chest Supported Row (Machine)
2 Sets
8-12 Reps
@7-10
3
Chest Press (Machine)
2 Sets
8-12 Reps
@7-10
4
Lateral Raise (Dumbbell)
2 Sets
10-20 Reps
@7-10
5
Overhead Tricep Extension (Cable)
2 Sets
10-15 Reps
@7-10
6
Hammer Curl
2 Sets
8-12 Reps
@7-10
7
Wrist Curls
2 Sets
10-20 Reps
@7-10
Day 3
1
Lat Pulldown
2 Sets
8-12 Reps
@7-10
2
Bench Press (Dumbbell)
2 Sets
8-12 Reps
@7-10
3
Single Arm Iso Row
2 Sets
8-12 Reps
@7-10
4
Upright Row (Barbell)
2 Sets
10-20 Reps
@7-10
5
Bicep Curl (EZ Bar)
2 Sets
10-15 Reps
@7-10
6
Skullcrusher Ez Bar
2 Sets
8-12 Reps
@7-10
7
Reverse Wrist Curl (Dumbbell)
2 Sets
10-20 Reps
@7-10
Day 4
1
Romanian Deadlift (Barbell)
2 Sets
5-10 Reps
@7-10
2
Leg Press (45 Degrees)
2 Sets
8-12 Reps
@7-10
3
Bulgarian Split Squat (Dumbbell)
2 Sets
8-12 Reps
@7-10
4
Shrug (Barbell)
2 Sets
8-12 Reps
@7-10
5
Calf Raise (Bodyweight)
2 Sets
10-20 Reps
@7-10
6
Hanging Leg Raise
2 Sets
10-15 Reps
@7-10
Day 2
1
Seated Hamstring Curl
2 Sets
10-20 Reps
@7-10
2
High Bar Squat (Barbell)
2 Sets
5-10 Reps
@7-10
3
Hack Squat
2 Sets
8-12 Reps
@7-10
4
Rear Delt Fly (Machine)
2 Sets
10-20 Reps
@7-10
5
Standing Calf Raise
2 Sets
10-20 Reps
@7-10
6
Ab Wheel
2 Sets
8-12 Reps
@7-10
Day 1
1
Incline Bench Press (Barbell)
2 Sets
5-10 Reps
@7-10
2
Chest Supported Row (Machine)
2 Sets
8-12 Reps
@7-10
3
Chest Press (Machine)
2 Sets
8-12 Reps
@7-10
4
Lateral Raise (Dumbbell)
2 Sets
10-20 Reps
@7-10
5
Overhead Tricep Extension (Cable)
2 Sets
10-15 Reps
@7-10
6
Hammer Curl
2 Sets
8-12 Reps
@7-10
7
Wrist Curls
2 Sets
10-20 Reps
@7-10
Day 3
1
Lat Pulldown
2 Sets
8-12 Reps
@7-10
2
Bench Press (Dumbbell)
2 Sets
8-12 Reps
@7-10
3
Single Arm Iso Row
2 Sets
8-12 Reps
@7-10
4
Upright Row (Barbell)
2 Sets
10-20 Reps
@7-10
5
Bicep Curl (EZ Bar)
2 Sets
10-15 Reps
@7-10
6
Skullcrusher Ez Bar
2 Sets
8-12 Reps
@7-10
7
Reverse Wrist Curl (Dumbbell)
2 Sets
10-20 Reps
@7-10
Day 4
1
Romanian Deadlift (Barbell)
2 Sets
5-10 Reps
@7-10
2
Leg Press (45 Degrees)
2 Sets
8-12 Reps
@7-10
3
Bulgarian Split Squat (Dumbbell)
2 Sets
8-12 Reps
@7-10
4
Shrug (Barbell)
2 Sets
8-12 Reps
@7-10
5
Calf Raise (Bodyweight)
2 Sets
10-20 Reps
@7-10
6
Hanging Leg Raise
2 Sets
10-15 Reps
@7-10
Day 2
1
Seated Hamstring Curl
2 Sets
10-20 Reps
@7-10
2
High Bar Squat (Barbell)
2 Sets
5-10 Reps
@7-10
3
Hack Squat
2 Sets
8-12 Reps
@7-10
4
Rear Delt Fly (Machine)
2 Sets
10-20 Reps
@7-10
5
Standing Calf Raise
2 Sets
10-20 Reps
@7-10
6
Ab Wheel
2 Sets
8-12 Reps
@7-10
Day 1
1
Incline Bench Press (Barbell)
2 Sets
5-10 Reps
@7-10
2
Chest Supported Row (Machine)
2 Sets
8-12 Reps
@7-10
3
Chest Press (Machine)
2 Sets
8-12 Reps
@7-10
4
Lateral Raise (Dumbbell)
2 Sets
10-20 Reps
@7-10
5
Overhead Tricep Extension (Cable)
2 Sets
10-15 Reps
@7-10
6
Hammer Curl
2 Sets
8-12 Reps
@7-10
7
Wrist Curls
2 Sets
10-20 Reps
@7-10
Day 3
1
Lat Pulldown
2 Sets
8-12 Reps
@7-10
2
Bench Press (Dumbbell)
2 Sets
8-12 Reps
@7-10
3
Single Arm Iso Row
2 Sets
8-12 Reps
@7-10
4
Upright Row (Barbell)
2 Sets
10-20 Reps
@7-10
5
Bicep Curl (EZ Bar)
2 Sets
10-15 Reps
@7-10
6
Skullcrusher Ez Bar
2 Sets
8-12 Reps
@7-10
7
Reverse Wrist Curl (Dumbbell)
2 Sets
10-20 Reps
@7-10
Day 4
1
Romanian Deadlift (Barbell)
2 Sets
5-10 Reps
@7-10
2
Leg Press (45 Degrees)
2 Sets
8-12 Reps
@7-10
3
Bulgarian Split Squat (Dumbbell)
2 Sets
8-12 Reps
@7-10
4
Shrug (Barbell)
2 Sets
8-12 Reps
@7-10
5
Calf Raise (Bodyweight)
2 Sets
10-20 Reps
@7-10
6
Hanging Leg Raise
2 Sets
10-15 Reps
@7-10
Day 2
1
Seated Hamstring Curl
2 Sets
10-20 Reps
@7-10
2
High Bar Squat (Barbell)
2 Sets
5-10 Reps
@7-10
3
Hack Squat
2 Sets
8-12 Reps
@7-10
4
Rear Delt Fly (Machine)
2 Sets
10-20 Reps
@7-10
5
Standing Calf Raise
2 Sets
10-20 Reps
@7-10
6
Ab Wheel
2 Sets
8-12 Reps
@7-10
Day 1
1
Incline Bench Press (Barbell)
2 Sets
5-10 Reps
@7-10
2
Chest Supported Row (Machine)
2 Sets
8-12 Reps
@7-10
3
Chest Press (Machine)
2 Sets
8-12 Reps
@7-10
4
Lateral Raise (Dumbbell)
2 Sets
10-20 Reps
@7-10
5
Overhead Tricep Extension (Cable)
2 Sets
10-15 Reps
@7-10
6
Hammer Curl
2 Sets
8-12 Reps
@7-10
7
Wrist Curls
2 Sets
10-20 Reps
@7-10
Day 3
1
Lat Pulldown
2 Sets
8-12 Reps
@7-10
2
Bench Press (Dumbbell)
2 Sets
8-12 Reps
@7-10
3
Single Arm Iso Row
2 Sets
8-12 Reps
@7-10
4
Upright Row (Barbell)
2 Sets
10-20 Reps
@7-10
5
Bicep Curl (EZ Bar)
2 Sets
10-15 Reps
@7-10
6
Skullcrusher Ez Bar
2 Sets
8-12 Reps
@7-10
7
Reverse Wrist Curl (Dumbbell)
2 Sets
10-20 Reps
@7-10
Day 4
1
Romanian Deadlift (Barbell)
2 Sets
5-10 Reps
@7-10
2
Leg Press (45 Degrees)
2 Sets
8-12 Reps
@7-10
3
Bulgarian Split Squat (Dumbbell)
2 Sets
8-12 Reps
@7-10
4
Shrug (Barbell)
2 Sets
8-12 Reps
@7-10
5
Calf Raise (Bodyweight)
2 Sets
10-20 Reps
@7-10
6
Hanging Leg Raise
2 Sets
10-15 Reps
@7-10
Day 2
1
Seated Hamstring Curl
2 Sets
10-20 Reps
@7-10
2
High Bar Squat (Barbell)
2 Sets
5-10 Reps
@7-10
3
Hack Squat
2 Sets
8-12 Reps
@7-10
4
Rear Delt Fly (Machine)
2 Sets
10-20 Reps
@7-10
5
Standing Calf Raise
2 Sets
10-20 Reps
@7-10
6
Ab Wheel
2 Sets
8-12 Reps
@7-10
Day 1
1
Incline Bench Press (Barbell)
2 Sets
5-10 Reps
@7-10
2
Chest Supported Row (Machine)
2 Sets
8-12 Reps
@7-10
3
Chest Press (Machine)
2 Sets
8-12 Reps
@7-10
4
Lateral Raise (Dumbbell)
2 Sets
10-20 Reps
@7-10
5
Overhead Tricep Extension (Cable)
2 Sets
10-15 Reps
@7-10
6
Hammer Curl
2 Sets
8-12 Reps
@7-10
7
Wrist Curls
2 Sets
10-20 Reps
@7-10
Day 3
1
Lat Pulldown
2 Sets
8-12 Reps
@7-10
2
Bench Press (Dumbbell)
2 Sets
8-12 Reps
@7-10
3
Single Arm Iso Row
2 Sets
8-12 Reps
@7-10
4
Upright Row (Barbell)
2 Sets
10-20 Reps
@7-10
5
Bicep Curl (EZ Bar)
2 Sets
10-15 Reps
@7-10
6
Skullcrusher Ez Bar
2 Sets
8-12 Reps
@7-10
7
Reverse Wrist Curl (Dumbbell)
2 Sets
10-20 Reps
@7-10
Day 4
1
Romanian Deadlift (Barbell)
2 Sets
5-10 Reps
@7-10
2
Leg Press (45 Degrees)
2 Sets
8-12 Reps
@7-10
3
Bulgarian Split Squat (Dumbbell)
2 Sets
8-12 Reps
@7-10
4
Shrug (Barbell)
2 Sets
8-12 Reps
@7-10
5
Calf Raise (Bodyweight)
2 Sets
10-20 Reps
@7-10
6
Hanging Leg Raise
2 Sets
10-15 Reps
@7-10
Day 2
1
Seated Hamstring Curl
2 Sets
10-20 Reps
@7-10
2
High Bar Squat (Barbell)
2 Sets
5-10 Reps
@7-10
3
Hack Squat
2 Sets
8-12 Reps
@7-10
4
Rear Delt Fly (Machine)
2 Sets
10-20 Reps
@7-10
5
Standing Calf Raise
2 Sets
10-20 Reps
@7-10
6
Ab Wheel
2 Sets
8-12 Reps
@7-10
Day 1
1
Incline Bench Press (Barbell)
2 Sets
5-10 Reps
@7-10
2
Chest Supported Row (Machine)
2 Sets
8-12 Reps
@7-10
3
Chest Press (Machine)
2 Sets
8-12 Reps
@7-10
4
Lateral Raise (Dumbbell)
2 Sets
10-20 Reps
@7-10
5
Overhead Tricep Extension (Cable)
2 Sets
10-15 Reps
@7-10
6
Hammer Curl
2 Sets
8-12 Reps
@7-10
7
Wrist Curls
2 Sets
10-20 Reps
@7-10
Day 3
1
Lat Pulldown
2 Sets
8-12 Reps
@7-10
2
Bench Press (Dumbbell)
2 Sets
8-12 Reps
@7-10
3
Single Arm Iso Row
2 Sets
8-12 Reps
@7-10
4
Upright Row (Barbell)
2 Sets
10-20 Reps
@7-10
5
Bicep Curl (EZ Bar)
2 Sets
10-15 Reps
@7-10
6
Skullcrusher Ez Bar
2 Sets
8-12 Reps
@7-10
7
Reverse Wrist Curl (Dumbbell)
2 Sets
10-20 Reps
@7-10
Day 4
1
Romanian Deadlift (Barbell)
2 Sets
5-10 Reps
@7-10
2
Leg Press (45 Degrees)
2 Sets
8-12 Reps
@7-10
3
Bulgarian Split Squat (Dumbbell)
2 Sets
8-12 Reps
@7-10
4
Shrug (Barbell)
2 Sets
8-12 Reps
@7-10
5
Calf Raise (Bodyweight)
2 Sets
10-20 Reps
@7-10
6
Hanging Leg Raise
2 Sets
10-15 Reps
@7-10
Day 2
1
Seated Hamstring Curl
2 Sets
10-20 Reps
@7-10
2
High Bar Squat (Barbell)
2 Sets
5-10 Reps
@7-10
3
Hack Squat
2 Sets
8-12 Reps
@7-10
4
Rear Delt Fly (Machine)
2 Sets
10-20 Reps
@7-10
5
Standing Calf Raise
2 Sets
10-20 Reps
@7-10
6
Ab Wheel
2 Sets
8-12 Reps
@7-10
Day 1
1
Incline Bench Press (Barbell)
2 Sets
5-10 Reps
@7-10
2
Chest Supported Row (Machine)
2 Sets
8-12 Reps
@7-10
3
Chest Press (Machine)
2 Sets
8-12 Reps
@7-10
4
Lateral Raise (Dumbbell)
2 Sets
10-20 Reps
@7-10
5
Overhead Tricep Extension (Cable)
2 Sets
10-15 Reps
@7-10
6
Hammer Curl
2 Sets
8-12 Reps
@7-10
7
Wrist Curls
2 Sets
10-20 Reps
@7-10
Day 3
1
Lat Pulldown
2 Sets
8-12 Reps
@7-10
2
Bench Press (Dumbbell)
2 Sets
8-12 Reps
@7-10
3
Single Arm Iso Row
2 Sets
8-12 Reps
@7-10
4
Upright Row (Barbell)
2 Sets
10-20 Reps
@7-10
5
Bicep Curl (EZ Bar)
2 Sets
10-15 Reps
@7-10
6
Skullcrusher Ez Bar
2 Sets
8-12 Reps
@7-10
7
Reverse Wrist Curl (Dumbbell)
2 Sets
10-20 Reps
@7-10
Day 4
1
Romanian Deadlift (Barbell)
2 Sets
5-10 Reps
@7-10
2
Leg Press (45 Degrees)
2 Sets
8-12 Reps
@7-10
3
Bulgarian Split Squat (Dumbbell)
2 Sets
8-12 Reps
@7-10
4
Shrug (Barbell)
2 Sets
8-12 Reps
@7-10
5
Calf Raise (Bodyweight)
2 Sets
10-20 Reps
@7-10
6
Hanging Leg Raise
2 Sets
10-15 Reps
@7-10
Day 2
1
Seated Hamstring Curl
2 Sets
10-20 Reps
@7-10
2
High Bar Squat (Barbell)
2 Sets
5-10 Reps
@7-10
3
Hack Squat
2 Sets
8-12 Reps
@7-10
4
Rear Delt Fly (Machine)
2 Sets
10-20 Reps
@7-10
5
Standing Calf Raise
2 Sets
10-20 Reps
@7-10
6
Ab Wheel
2 Sets
8-12 Reps
@7-10
Day 1
1
Incline Bench Press (Barbell)
2 Sets
5-10 Reps
@7-10
2
Chest Supported Row (Machine)
2 Sets
8-12 Reps
@7-10
3
Chest Press (Machine)
2 Sets
8-12 Reps
@7-10
4
Lateral Raise (Dumbbell)
2 Sets
10-20 Reps
@7-10
5
Overhead Tricep Extension (Cable)
2 Sets
10-15 Reps
@7-10
6
Hammer Curl
2 Sets
8-12 Reps
@7-10
7
Wrist Curls
2 Sets
10-20 Reps
@7-10
Day 3
1
Lat Pulldown
2 Sets
8-12 Reps
@7-10
2
Bench Press (Dumbbell)
2 Sets
8-12 Reps
@7-10
3
Single Arm Iso Row
2 Sets
8-12 Reps
@7-10
4
Upright Row (Barbell)
2 Sets
10-20 Reps
@7-10
5
Bicep Curl (EZ Bar)
2 Sets
10-15 Reps
@7-10
6
Skullcrusher Ez Bar
2 Sets
8-12 Reps
@7-10
7
Reverse Wrist Curl (Dumbbell)
2 Sets
10-20 Reps
@7-10
Day 4
1
Romanian Deadlift (Barbell)
2 Sets
5-10 Reps
@7-10
2
Leg Press (45 Degrees)
2 Sets
8-12 Reps
@7-10
3
Bulgarian Split Squat (Dumbbell)
2 Sets
8-12 Reps
@7-10
4
Shrug (Barbell)
2 Sets
8-12 Reps
@7-10
5
Calf Raise (Bodyweight)
2 Sets
10-20 Reps
@7-10
6
Hanging Leg Raise
2 Sets
10-15 Reps
@7-10
Day 2
1
Seated Hamstring Curl
2 Sets
10-20 Reps
@7-10
2
High Bar Squat (Barbell)
2 Sets
5-10 Reps
@7-10
3
Hack Squat
2 Sets
8-12 Reps
@7-10
4
Rear Delt Fly (Machine)
2 Sets
10-20 Reps
@7-10
5
Standing Calf Raise
2 Sets
10-20 Reps
@7-10
6
Ab Wheel
2 Sets
8-12 Reps
@7-10