4 Day Upper Lower + 2 Reps Routine

Google Sheet Workout Export

By Josh England

Experience Advanced (3+ years)
Time 45 minutes/day | 4 days/week
Goals
Equipment

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Average Exertion
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60%
Average Cardio Intensity
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30%

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 breaks down like this:

  • Weeks 1-3: 6 Reps
  • Weeks 4-6: 8 Reps
  • Weeks 7-9: 10 Reps
  • Weeks 10-12: 12 Reps

As you can see, every 3 weeks you just add 2 reps to the rep goal of each exercise. to ensure we get huge with this workout program, every three weeks you’ll add 2 reps to each set of each exercise, which will provide the stimulus for your muscles to keep growing. 

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Description


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

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Barbell Deadlift demonstrationPlay Barbell Deadlift demonstration
3 sets, 6-12 reps, (rest 60s)
Time between exercises: 0s
Show Alternative Exercises
Barbell Hip Thrust with Bench demonstrationPlay Barbell Hip Thrust with Bench demonstration
3 sets, 6-12 reps, (rest 60s)
Time between exercises: 0s
Show Alternative Exercises
Bodyweight Nordic Hamstring Curl demonstrationPlay Bodyweight Nordic Hamstring Curl demonstration
3 sets, 6-12 reps, (rest 60s)
Time between exercises: 0s
Show Alternative Exercises
Lying Leg Curls demonstrationPlay Lying Leg Curls demonstration
3 sets, 6-12 reps, (rest 60s)
Time between exercises: 0s
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Hyperextension demonstrationPlay Hyperextension demonstration
3 sets, 6-12 reps, (rest 60s)
Time between exercises: 0s
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Day 2 - Tuesday - Upper Body (Push)

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Incline Dumbbell Press demonstrationPlay Incline Dumbbell Press demonstration
3 sets, 6-12 reps, (rest 60s)
Time between exercises: 0s
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Push-up demonstrationPlay Push-up demonstration
3 sets, 6-12 reps, (rest 60s)
Time between exercises: 0s
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Pec Deck demonstrationPlay Pec Deck demonstration
3 sets, 6-12 reps, (rest 60s)
Time between exercises: 0s
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Seated Dumbbell Shoulder Press
3 sets, 6-12 reps, (rest 60s)
Time between exercises: 0s
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Dumbbell Lateral Raise demonstrationPlay Dumbbell Lateral Raise demonstration
3 sets, 6-12 reps, (rest 60s)
Time between exercises: 0s
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Seated EZ Bar French Press demonstrationPlay Seated EZ Bar French Press demonstration
3 sets, 6-12 reps, (rest 60s)
Time between exercises: 0s
Show Alternative Exercises

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

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Barbell Back Squat demonstrationPlay Barbell Back Squat demonstration
3 sets, 6-12 reps, (rest 60s)
Time between exercises: 0s
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Dumbbell Lunges demonstrationPlay Dumbbell Lunges demonstration
3 sets, 6-12 reps, (rest 60s)
Time between exercises: 0s
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45 Degree Leg Press demonstrationPlay 45 Degree Leg Press demonstration
3 sets, 6-12 reps, (rest 60s)
Time between exercises: 0s
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Leg Extensions demonstrationPlay Leg Extensions demonstration
3 sets, 6-12 reps, (rest 60s)
Time between exercises: 0s
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Seated Calf Raise Machine
3 sets, 6-12 reps, (rest 60s)
Time between exercises: 0s
Show Alternative Exercises

Day 5 - Friday - Upper Body (Pull)

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Bent Over Barbell Row demonstrationPlay Bent Over Barbell Row demonstration
3 sets, 6-12 reps, (rest 60s)
Time between exercises: 0s
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Seated Cable Row
3 sets, 6-12 reps, (rest 60s)
Time between exercises: 0s
Show Alternative Exercises
Lat Pulldown demonstrationPlay Lat Pulldown demonstration
3 sets, 6-12 reps, (rest 60s)
Time between exercises: 0s
Show Alternative Exercises
Cable Reverse Fly demonstrationPlay Cable Reverse Fly demonstration
3 sets, 6-12 reps, (rest 60s)
Time between exercises: 0s
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Barbell Biceps Curl demonstrationPlay Barbell Biceps Curl demonstration
3 sets, 6-12 reps, (rest 60s)
Time between exercises: 0s
Show Alternative Exercises
Standing Dumbbell Reverse Curl demonstrationPlay Standing Dumbbell Reverse Curl demonstration
3 sets, 6-12 reps, (rest 60s)
Time between exercises: 0s
Show Alternative Exercises

Date Created: 4/12/2018, UTC


Last Updated: 12/5/2021, UTC

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