RP Hypertrophy 4 Day Upper/Lower

This is a general full body hypertrophy orientated workout plan. All reps should be in the 5-30 range. All exercises need to be performed with great technique and control. Each week gets progressively more challenging and it is recommended to stick with movements and rep ranges that allow one to accumulate less fatigue while having maximum stimulus. Exercise time varies from 40-70 minutes depending on the amount of volume and speed one goes through a workout. This program is just a baseline and it is encouraged for individuals to add sets or take away sets based on effectiveness measured by (pump, soreness, recovering before next workout).

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Week 1

Week 2

Week 3

Week 4

Week 5

Bench Press (Barbell)

Push Up

JM Press

Inverted Row

Chest Supported Row (Dumbbell)

Bicep Curl (Barbell)

Lateral Raise (Dumbbell)

Safety Bar Squat

Standing Calf Raise

Good Morning

Hip Thrust (Barbell)

Bulgarian Split Squat (Dumbbell)

Decline Sit Up (Bodyweight)

Incline Curl (Dumbbell)

Incline Bench Press (Barbell)

Preacher Curl (Dumbbell)

Tricep Pushdown (Cable)

Lat Pulldown

Dip (Assisted)

Romanian Deadlift (Barbell)

Goblet Squat

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