4 Day Hypertrophy Ups and Lows (Upper Body biased)

This program is the culmination of years of my personal experience in working out, as well as insights gathered from fitness influencers and knowledgeable individuals in the fitness community. It’s not just a workout plan but a reflection of what has worked for me personally. Some exercises in this program are my favorites because they have delivered great results or simply felt good to perform.

The foundation of this program is a basic double progression method. In simple terms, you’ll work within a set and rep range, and once you hit the top of that range for all sets, you’ll increase the weight. For instance, if you have 3 sets of 5-8 reps (3x5-8), you’ll gradually add reps each week until you reach 3x8 with the current weight. After that, you’ll increase the weight and start over at the lower end of the range. It’s straightforward—so don’t overthink it!

For optimal recovery, rest between sets should be 90 to 150 seconds, with 2 minutes being ideal if you’re unsure.

Methods explained:
Cluster sets - small sets inside a regular set. These small sets are known as sub-sets. Short rests are added between every sub-set. This allows your muscles to recover, and you can train with heavier weights with less fatigue. For example 5 minutes of exercise with 10-15 seconds break between 5 reps

Super set - doing two exercises in a succession without rest (preferably these 2 exercises should work different muscle / be complementary groups so you can train one while resting the other one)


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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Reverse Pec Deck

Lat Pulldown

Dip (Bodyweight)

Upper 1

Leg Curl

Heel Elevated Squat (Barbell)

Lower 1

Pull-Up (Neutral Grip, Weighted)

Incline Bench Press (Dumbbell)

Upper 2

Lying Leg Curl

Leg Extension

Leg Press

Romanian Deadlift (Barbell)

Lower 2

Pullover (Dumbbell)

Chin-Up (Weighted)

Farmer's Walk (Weighted)

Dip (Weighted)

Shrug (Trap Bar)

Upright Row (Barbell)

Barbell Row

Unilateral Preacher Curl (Dumbbell)

V-Handle Tricep Pushdown (Cable)

Lateral Raise (Dumbbell)

One Arm Lateral Raise (Cable)

One Arm Reverse Pec Deck

One Arm Lateral Raise (Cable) Behind

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