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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

Build Muscle

Equipment

Barbell, Flat Bench, Other, Bodyweight, Lying Leg Curl Machine, Back Hyperextension Bench, 2 x Dumbbell, Incline Bench, Pec Fly/Rear Delt Machine, EZ Bar, Vertical Bench, Squat Rack, 45 Degree Leg Press Machine, Leg Extension Machine, Seated Calf Raise Machine, Row Cable Machine, Triangle Lat/Low Row Attachment, Lat Pulldown Cable Machine, Lat Pulldown Bar, Hi-Lo Pulley Cable Machine, Single D-Handle Attachment


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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

Week 1 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:

Rest

Day 7:

Rest


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

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

Day 2 - Tuesday - Upper Body (Push)

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Incline Dumbbell Press demonstrationPlay Incline Dumbbell Press demonstration
1. Incline Dumbbell Press
3 sets, 6-12 reps, (rest 60s)
Time between exercises: 0s
Show Alternative Exercises
Push-up demonstrationPlay Push-up demonstration
2. Push-up
3 sets, 6-12 reps, (rest 60s)
Time between exercises: 0s
Show Alternative Exercises
Pec Deck demonstrationPlay Pec Deck demonstration
3. Pec Deck
3 sets, 6-12 reps, (rest 60s)
Time between exercises: 0s
Show Alternative Exercises
Seated Dumbbell Shoulder Pressâ–¶
4. Seated Dumbbell Shoulder Press
3 sets, 6-12 reps, (rest 60s)
Time between exercises: 0s
Show Alternative Exercises
Dumbbell Lateral Raise demonstrationPlay Dumbbell Lateral Raise demonstration
5. Dumbbell Lateral Raise
3 sets, 6-12 reps, (rest 60s)
Time between exercises: 0s
Show Alternative Exercises
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)
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
1. Barbell Back Squat
3 sets, 6-12 reps, (rest 60s)
Time between exercises: 0s
Show Alternative Exercises
Dumbbell Lunges demonstrationPlay Dumbbell Lunges demonstration
2. Dumbbell Lunges
3 sets, 6-12 reps, (rest 60s)
Time between exercises: 0s
Show Alternative Exercises
45 Degree Leg Press demonstrationPlay 45 Degree Leg Press demonstration
3. 45 Degree Leg Press
3 sets, 6-12 reps, (rest 60s)
Time between exercises: 0s
Show Alternative Exercises
Leg Extensions demonstrationPlay Leg Extensions demonstration
4. Leg Extensions
3 sets, 6-12 reps, (rest 60s)
Time between exercises: 0s
Show Alternative Exercises
Seated Calf Raise Machineâ–¶
5. 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
1. Bent Over Barbell Row
3 sets, 6-12 reps, (rest 60s)
Time between exercises: 0s
Show Alternative Exercises
Seated Cable Rowâ–¶
2. Seated Cable Row
3 sets, 6-12 reps, (rest 60s)
Time between exercises: 0s
Show Alternative Exercises
Lat Pulldown demonstrationPlay Lat Pulldown demonstration
3. Lat Pulldown
3 sets, 6-12 reps, (rest 60s)
Time between exercises: 0s
Show Alternative Exercises
Cable Reverse Fly demonstrationPlay Cable Reverse Fly demonstration
4. Cable Reverse Fly
3 sets, 6-12 reps, (rest 60s)
Time between exercises: 0s
Show Alternative Exercises
Barbell Biceps Curl demonstrationPlay Barbell Biceps Curl demonstration
5. Barbell Biceps Curl
3 sets, 6-12 reps, (rest 60s)
Time between exercises: 0s
Show Alternative Exercises
Standing Dumbbell Reverse Curl demonstrationPlay Standing Dumbbell Reverse Curl demonstration
6. Standing Dumbbell Reverse Curl
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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