Men’s Legs/Back, Upper

The Men’s 4-Day Legs/Back, Upper Hypertrophy Program is designed to target major muscle groups for optimal strength and size. Split into four intense training days, this program focuses on building powerful legs and back muscles, while sculpting the upper body for maximum hypertrophy. Ideal for those seeking balanced muscle growth and increased strength, each workout is tailored to challenge and promote consistent progress.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Incline Bench Press (Barbell)

Upright Row (Barbell)

Pec Fly (Dumbbell)

Tricep Pushdown (Cable)

Lateral Raise (Dumbbell)

Incline Curl (Dumbbell)

Hammer Curl (Cable)

Abs Crunch (Machine)

Upper 1

Hip Thrust (Machine)

Seated Hamstring Curl

Squat (Barbell)

Leg Press

Calf Raise (Leg Press)

Single Arm Row (Cable)

Lat Pulldown (Neutral Grip)

Hanging Leg Raise

Lower 1

Overhead Press (Barbell)

Bench Press (Dumbbell)

Upright Row (Dumbbell)

Overhead Tricep Extension (Cable)

Chest Press (Machine)

Lateral Raise (Machine)

Bicep Curl (EZ Bar)

Decline Crunch (Weighted)

Upper 2

Single Leg Hip Thrust

Deadlift (Barbell)

Back Extension

Leg Extension

Chest Supported Row (Machine)

Seated Calf Raise

Pull-Up (Bodyweight)

Lower 2

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