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

Source

myworkouts

Equipment

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

Average Exertion

Average Cardio Intensity

Workout Type

Split

Experience

Intermediate (2-3 years)

Time

35 minutes

Genders

Male

Days per week

6 days

Goals

Build Muscle (Male)

Description

Equipment

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

Avg Exertion

Workout Type

Split

Avg Cardio Intensity

Source

myworkouts

Workout Overview

Day 1: Monday - Lower Body (Hamstrings & Glutes)

Day 2: Tuesday - Upper Body (Push)

Day 3: Rest

Day 4: Thursday - Lower Body (Quads & Calves)

Day 5: Friday - Upper Body (Pull)

Day 6: Saturday - Rest Day

Day 7: Sunday - Rest Day

Week 1

Monday - Lower Body (Hamstrings & Glutes)

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Exercise	Sets	Reps	Rest
1. Barbell Deadlift No media available	3 sets	6 - 12 reps	60s
2. Barbell Hip Thrust ▶	3 sets	6 - 12 reps	60s
3. Nordic Hamstring Curl (Bodyweight) Nordic Hamstring Curl by Olli Haataja	3 sets	6 - 12 reps	60s
4. Lying Leg Curl ▶	3 sets	6 - 12 reps	60s
5. Hyperextension ▶	3 sets	6 - 12 reps	60s

Tuesday - Upper Body (Push)

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Exercise	Sets	Reps	Rest
1. Dumbbell Incline Bench Press No media available	3 sets	6 - 12 reps	60s
2. Push Up ▶	3 sets	6 - 12 reps	60s
3. Pec Dec Perfect Pec Deck by Premier Fitness Systems	3 sets	6 - 12 reps	60s
4. Seated Dumbbell Shoulder Press ▶	3 sets	6 - 12 reps	60s
5. Dumbbell Lateral Raise ▶	3 sets	6 - 12 reps	60s
6. Seated EZ Bar French Press EZ Bar French Press Seated by WABBA	3 sets	6 - 12 reps	60s

Thursday - Lower Body (Quads & Calves)

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Exercise	Sets	Reps	Rest
1. Barbell Squat ▶	3 sets	6 - 12 reps	60s
2. Dumbbell Lunge ▶	3 sets	6 - 12 reps	60s
3. 45 Degree Leg Press How to PROPERLY Leg Press \| 3 Leg Press Variations for Muscle Gain by Colossus Fitness	3 sets	6 - 12 reps	60s
4. Leg Extensions Proper Leg Extensions with no knee pain by EditYourBody	3 sets	6 - 12 reps	60s
5. Seated Calf Raise Machine ▶	3 sets	6 - 12 reps	60s

Friday - Upper Body (Pull)

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Exercise	Sets	Reps	Rest
1. Bent Over Barbell Row ▶	3 sets	6 - 12 reps	60s
2. Cable Seated Row ▶	3 sets	6 - 12 reps	60s
3. Lat Pulldown EASY TUTORIAL: HOW TO DO A LAT PULLDOWN \| Proper Form, Proper Technique, Tips by Xavier Thompson	3 sets	6 - 12 reps	60s
4. Cable Reverse Fly ▶	3 sets	6 - 12 reps	60s
5. Barbell Biceps Curl ▶	3 sets	6 - 12 reps	60s
6. Standing Dumbbell Reverse Curl Dumbbell Reverse Curl by fitlopedia	3 sets	6 - 12 reps	60s