Upper / Lower Hypertrophy: 4 Days
Each muscle twice a week across four days. Compound lifts first, then volume; take the last set of each exercise close to failure.
See your setup in four steps
- Length
- 8 weeks
- Days a week
- 4
- Sessions
- 32
- Exercises
- 22
Equipment: Machine, Cable, Dumbbell and Barbell
The program, week by week
Each line is sets × reps (or time) at the load to use: RPE is how hard the set should feel out of 10, and a percentage is of your one-rep max. Estimate your one-rep max.
Week 1 repeats for all 8 weeks.
Week 1
4 sessions
Day 1Upper A
4×6-10 @ RPE 8 · rest 1m30
4×8-12 @ RPE 8 · rest 1m30
3×8-12 @ RPE 8 · rest 1m30
3×10-12 @ RPE 8 · rest 1m30
3×10-15 @ RPE 8 · rest 1m
3×10-15 @ RPE 8 · rest 1m
Day 2Lower A
4×6-10 @ RPE 8 · rest 1m30
3×8-12 @ RPE 8 · rest 1m30
3×10-15 @ RPE 8 · rest 1m
3×10-15 @ RPE 8 · rest 1m
4×10-15 @ RPE 8 · rest 1m
Day 3Rest
Rest day
Day 4Upper B
4×8-12 @ RPE 8 · rest 1m30
4×8-12 @ RPE 8 · rest 1m30
3×12-15 @ RPE 8 · rest 1m
3×8-12 @ RPE 8 · rest 1m30
3×10-15 @ RPE 8 · rest 1m
3×10-15 @ RPE 8 · rest 1m
Day 5Lower B
4×8-12 @ RPE 8 · rest 1m30
4×8-12 @ RPE 8 · rest 1m30
3×10-12 @ RPE 8 · rest 1m30
3×12-15 @ RPE 8 · rest 1m
4×12-15 @ RPE 8 · rest 1m
Day 6Rest
Rest day
Day 7Rest
Rest day
Questions
- How many days a week is Upper / Lower Hypertrophy: 4 Days?
- 4 sessions a week for 8 weeks, 32 sessions in all. Each one is written out below with every exercise, set, rep, load and rest.
- What equipment does Upper / Lower Hypertrophy: 4 Days need?
- It uses machine, cable, dumbbell and barbell.
- Is Upper / Lower Hypertrophy: 4 Days free?
- Yes. Read it here for free, or run it in CoachVana with a free account: pick it from the program library and every set you log is saved, with rest timers and your personal records.
- Can a coach give Upper / Lower Hypertrophy: 4 Days to a client?
- Yes. A coach assigns it to a client, changes the client's copy to fit them, and sees every set the client logs. CoachVana is free for a coach's first 3 clients.
Run Upper / Lower Hypertrophy: 4 Days free
Create a free account, pick it from the program library, and CoachVana logs every set with rest timers and your personal records. Coaches can assign it to clients.
See your setup in four steps
Your first 3 clients are free. 0% commission on everything you sell.