4 Day Upper Lower + 2 Reps Routine

By Josh England

	Advanced (3+ years)
	45 minutes/day \| 4 days/week
	Build Muscle
	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 Show More

Average Exertion

Average Cardio Intensity

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.

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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Exercise	Sets	Reps	Rest
1.Barbell Deadlift	3 sets	6-12 reps	60s
2.Barbell Hip Thrust with Bench	3 sets	6-12 reps	60s
3.Bodyweight Nordic Hamstring Curl	3 sets	6-12 reps	60s
4.Lying Leg Curls	3 sets	6-12 reps	60s
5.Hyperextension	3 sets	6-12 reps	60s

Day 2 - Tuesday - Upper Body (Push)

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Exercise	Sets	Reps	Rest
1.Incline Dumbbell Press	3 sets	6-12 reps	60s
2.Push-up	3 sets	6-12 reps	60s
3.Pec Deck	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	3 sets	6-12 reps	60s

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

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Exercise	Sets	Reps	Rest
1.Barbell Back Squat	3 sets	6-12 reps	60s
2.Dumbbell Lunges	3 sets	6-12 reps	60s
3.45 Degree Leg Press	3 sets	6-12 reps	60s
4.Leg Extensions	3 sets	6-12 reps	60s
5.Seated Calf Raise Machine	3 sets	6-12 reps	60s

Day 5 - Friday - Upper Body (Pull)

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Exercise	Sets	Reps	Rest
1.Bent Over Barbell Row	3 sets	6-12 reps	60s
2.Seated Cable Row	3 sets	6-12 reps	60s
3.Lat Pulldown	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	3 sets	6-12 reps	60s

Date Created: 4/12/2018, UTC

Last Updated: 12/5/2021, UTC

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