Upper Lower Advanced Power & Hypertrophy
An advanced 4-day Upper/Lower split, combining heavy compound lifts for power with targeted accessory work for hypertrophy.
4 days a week · 12 weeks · Advanced · day 1 free, the rest with Pro
Day 1 - Upper | Strength — Heavy compound pressing and pulling
- Barbell Bench Press: 5 × 3-5, rest 3 min
- Weighted Pull Ups: 4 × 5-8, rest 2 min
- Barbell Overhead Press: 3 × 5-8, rest 2 min
- Bent Over Barbell Rows: 3 × 6-10, rest 90s
- Dumbbell Lateral Raises: 3 × 12-15, rest 1 min
Day 2 - Lower | Strength — Heavy compound leg exercises
5 exercises (Pro).
Day 3 - Rest — Recovery
Rest day.
Day 4 - Upper | Hypertrophy — Increased volume, muscle detail
6 exercises (Pro).
Day 5 - Lower | Hypertrophy — Quads, hamstrings, glutes, core
6 exercises (Pro).
Run day 1 with no account