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4 Day Upper Lower +2 Reps Routine

By Josh England

Experience
Intermediate (2-3 years)
Time
35 minutes/day | 6 days/week
Good for
Build Muscle
Equipment
Barbell, Bodyweight, Cable, Dumbbell, EZ Bar, Machine,
Statistics
Average Cardio Intensity
30%
Average Exertion
60%
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 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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Monday - Lower Body (Hamstrings & Glutes)

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1. Barbell Deadlift
3 sets, 6 - 12 reps, (rest 60s)
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Barbell Hip Thrust▶
2. Barbell Hip Thrust
3 sets, 6 - 12 reps, (rest 60s)
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Nordic Hamstring Curl (Bodyweight) demonstrationPlay Nordic Hamstring Curl (Bodyweight) demonstration
3. Nordic Hamstring Curl (Bodyweight)
3 sets, 6 - 12 reps, (rest 60s)
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Lying Leg Curl▶
4. Lying Leg Curl
3 sets, 6 - 12 reps, (rest 60s)
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Hyperextension▶
5. Hyperextension
3 sets, 6 - 12 reps, (rest 60s)
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Tuesday - Upper Body (Push)

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1. Dumbbell Incline Bench Press
3 sets, 6 - 12 reps, (rest 60s)
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Push Up▶
2. Push Up
3 sets, 6 - 12 reps, (rest 60s)
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Pec Dec demonstrationPlay Pec Dec demonstration
3. Pec Dec
3 sets, 6 - 12 reps, (rest 60s)
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Seated Dumbbell Shoulder Press▶
4. Seated Dumbbell Shoulder Press
3 sets, 6 - 12 reps, (rest 60s)
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Dumbbell Lateral Raise▶
5. Dumbbell Lateral Raise
3 sets, 6 - 12 reps, (rest 60s)
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Seated EZ Bar French Press demonstrationPlay Seated EZ Bar French Press demonstration
6. Seated EZ Bar French Press
3 sets, 6 - 12 reps, (rest 60s)
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Thursday - Lower Body (Quads & Calves)

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Barbell Squat▶
1. Barbell Squat
3 sets, 6 - 12 reps, (rest 60s)
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Dumbbell Lunge▶
2. Dumbbell Lunge
3 sets, 6 - 12 reps, (rest 60s)
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45 Degree Leg Press demonstrationPlay 45 Degree Leg Press demonstration
3. 45 Degree Leg Press
3 sets, 6 - 12 reps, (rest 60s)
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Leg Extensions demonstrationPlay Leg Extensions demonstration
4. Leg Extensions
3 sets, 6 - 12 reps, (rest 60s)
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Seated Calf Raise Machine▶
5. Seated Calf Raise Machine
3 sets, 6 - 12 reps, (rest 60s)
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Friday - Upper Body (Pull)

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Bent Over Barbell Row▶
1. Bent Over Barbell Row
3 sets, 6 - 12 reps, (rest 60s)
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Cable Seated Row▶
2. Cable Seated Row
3 sets, 6 - 12 reps, (rest 60s)
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Lat Pulldown demonstrationPlay Lat Pulldown demonstration
3. Lat Pulldown
3 sets, 6 - 12 reps, (rest 60s)
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Cable Reverse Fly▶
4. Cable Reverse Fly
3 sets, 6 - 12 reps, (rest 60s)
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Barbell Biceps Curl demonstrationPlay Barbell Biceps Curl demonstration
5. Barbell Biceps Curl
3 sets, 6 - 12 reps, (rest 60s)
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Standing Dumbbell Reverse Curl demonstrationPlay Standing Dumbbell Reverse Curl demonstration
6. Standing Dumbbell Reverse Curl
3 sets, 6 - 12 reps, (rest 60s)
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Saturday - Rest Day

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Rest day.

Sunday - Rest Day

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Rest day.


Date Created: 4/12/2018, UTC


Last Updated: 6/4/2021, UTC

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