Hypertrophy Training Plan
Upper Lower Hypertrophy Program
A popular 4-day upper/lower split providing optimal balance between compound strength progression and volume hypertrophy for upper and lower body muscle groups.
Target Goal
Hypertrophy
Days Per Week
4 Days
Progression Method
Wave Loading Periodization (Week 1: 10 reps, Week 2: 8 reps, Week 3: 6 reps)
Weekly Routine Schedule
| Session | Primary Focus | Key Compound Lifts | Target Rep Range |
|---|---|---|---|
| Day 1 | Upper Body A (Heavy) | Barbell Bench Press, Barbell Row, Overhead Press, Chin-Ups | 3–4 sets x 6–8 reps |
| Day 2 | Lower Body A (Heavy) | Barbell Back Squat, Romanian Deadlift, Leg Press, Calf Raises | 3–4 sets x 6–8 reps |
| Day 3 | Upper Body B (Volume) | Incline DB Press, Lat Pulldowns, Lateral Raises, Triceps Pushdowns | 3–4 sets x 10–12 reps |
| Day 4 | Lower Body B (Volume) | Leg Press, Bulgarian Split Squats, Hamstring Curls, Hanging Ab Raises | 3–4 sets x 10–15 reps |
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