Upper Lower Strength & Hypertrophy
A 4-day Upper Lower split emphasizing a mix of strength and hypertrophy for balanced development.
4 days a week · 10 weeks · Intermediate · day 1 free, the rest with Pro
Day 1 - Upper A (Strength Focus) — Upper body compound lifts
- Barbell Bench Press: 4 × 5-8, rest 150s
- Barbell Rows: 4 × 5-8, rest 150s
- Overhead Press (Barbell): 3 × 6-10, rest 2 min
- Pull Ups (Weighted if possible): 3 × 6-10, rest 90s
- Dumbbell Lateral Raises: 3 × 12-15, rest 1 min
Day 2 - Lower A (Strength Focus) — Lower body compound lifts
5 exercises (Pro).
Day 3 - Rest/Active Recovery — Recovery and light activity
Rest day.
Day 4 - Upper B (Hypertrophy Focus) — Upper body accessory work
6 exercises (Pro).
Day 5 - Lower B (Hypertrophy Focus) — Lower body accessory work
6 exercises (Pro).
Run day 1 with no account