Free personalized workout plan

4 Day Upper Lower +2 Reps Routine

By mywrkouts.com

Experience

Intermediate (2-3 years)

Days per week

6 days

Time

35 minutes

Genders

Male

Goals

Build Muscle (Male)
Description

This 4 day upper/lower split workout is designed to build muscle by varying the rep ranges ever 3 weeks within the rep range that is optimal for muscle growth (6-12 reps). The rep range schedule break

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Equipment

Barbell, Bodyweight, Cable, Dumbbell, EZ Bar, Machine

Average Exertion

60%

Average Cardio Intensity

30%

Workout Type

Split

Experience

Intermediate (2-3 years)

Time

35 minutes

Genders

Male

Days per week

6 days

Goals

Build Muscle (Male)
Description

This 4 day upper/lower split workout is designed to build muscle by varying the rep ranges ever 3 weeks within the rep range that is optimal for muscle growth (6-12 reps). The rep range schedule break

Show More

Equipment

Barbell, Bodyweight, Cable, Dumbbell, EZ Bar, Machine

Avg Exertion

60%

Workout Type

Split

Avg Cardio Intensity

30%

Week 1


Monday - Lower Body (Hamstrings & Glutes)

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ExerciseSetsRepsRestNotes
1. Barbell Deadlift

No media available

3 sets6 - 12 reps60s
2. Barbell Hip Thrust
Barbell Hip Thrust
3 sets6 - 12 reps60s
3. Nordic Hamstring Curl (Bodyweight)3 sets6 - 12 reps60s
4. Lying Leg Curl
Lying Leg Curl
3 sets6 - 12 reps60s
5. Hyperextension
Hyperextension
3 sets6 - 12 reps60s

Tuesday - Upper Body (Push)

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ExerciseSetsRepsRestNotes
1. Dumbbell Incline Bench Press

No media available

3 sets6 - 12 reps60s
2. Push Up
Push Up
3 sets6 - 12 reps60s
3. Pec Dec3 sets6 - 12 reps60s
4. Seated Dumbbell Shoulder Press
Seated Dumbbell Shoulder Press
3 sets6 - 12 reps60s
5. Dumbbell Lateral Raise
Dumbbell Lateral Raise
3 sets6 - 12 reps60s
6. Seated EZ Bar French Press3 sets6 - 12 reps60s

Thursday - Lower Body (Quads & Calves)

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ExerciseSetsRepsRestNotes
1. Barbell Squat
Barbell Squat
3 sets6 - 12 reps60s
2. Dumbbell Lunge
Dumbbell Lunge
3 sets6 - 12 reps60s
3. 45 Degree Leg Press3 sets6 - 12 reps60s
4. Leg Extensions3 sets6 - 12 reps60s
5. Seated Calf Raise Machine
Seated Calf Raise Machine
3 sets6 - 12 reps60s

Friday - Upper Body (Pull)

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ExerciseSetsRepsRestNotes
1. Bent Over Barbell Row
Bent Over Barbell Row
3 sets6 - 12 reps60s
2. Cable Seated Row
Cable Seated Row
3 sets6 - 12 reps60s
3. Lat Pulldown3 sets6 - 12 reps60s
4. Cable Reverse Fly
Cable Reverse Fly
3 sets6 - 12 reps60s
5. Barbell Biceps Curl
Barbell Biceps Curl
3 sets6 - 12 reps60s
6. Standing Dumbbell Reverse Curl3 sets6 - 12 reps60s

Date Created: 4/12/18, 9:45 AM


Last Updated: 8/17/20, 4:38 PM

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