Upper/Lower Hypertrophy Template 1.0

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.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Incline Bench Press (Barbell)

Chest Supported Row (Machine)

Chest Press (Machine)

Lateral Raise (Dumbbell)

Overhead Tricep Extension (Cable)

Hammer Curl

Wrist Curls

Lat Pulldown

Bench Press (Dumbbell)

Single Arm Iso Row

Upright Row (Barbell)

Bicep Curl (EZ Bar)

Skullcrusher Ez Bar

Reverse Wrist Curl (Dumbbell)

Romanian Deadlift (Barbell)

Leg Press (45 Degrees)

Bulgarian Split Squat (Dumbbell)

Shrug (Barbell)

Calf Raise (Bodyweight)

Hanging Leg Raise

Seated Hamstring Curl

High Bar Squat (Barbell)

Hack Squat

Rear Delt Fly (Machine)

Standing Calf Raise

Ab Wheel

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