Upper Lower Volume Focus
An intermediate to advanced Upper/Lower split with increased volume per session to maximize muscle hypertrophy.
4 days a week · 10 weeks · Intermediate · day 1 free, the rest with Pro
Day 1 - Upper Volume — High volume for chest, back, shoulders, arms
- Barbell Bench Press: 4 × 8-12, rest 90s
- Weighted Pull Ups: 4 × 6-10, rest 90s
- Incline Dumbbell Press: 3 × 10-15, rest 75s
- Seated Cable Rows: 3 × 10-15, rest 75s
- Dumbbell Shoulder Press: 3 × 10-15, rest 75s
- Lateral Raises (Superset with Front Raises): 3 × 12-15, rest 1 min
- Barbell Bicep Curls: 3 × 10-15, rest 1 min
- Overhead Triceps Extension (Cable): 3 × 12-15, rest 1 min
Day 2 - Lower Volume — High volume for quads, hamstrings, glutes, calves
7 exercises (Pro).
Day 3 - Rest/Active Recovery — Light cardio or stretching
Rest day.
Day 4 - Upper Density — Slightly varied upper body exercises, quicker pace
7 exercises (Pro).
Day 5 - Lower Density — Slightly varied lower body exercises, quicker pace, core
7 exercises (Pro).
Run day 1 with no account