The Focal 4 - Upper/Lower Hypertrophy Program

This program is aimed to improve chest, back, quads, and hamstrings. Each focal point for the specific day will be prioritized by being first in the session with 2 separate exercise variations for that muscle using stable and progress-able movements. The program can be modified for any 4 muscle groups you’d like to improve.

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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

Week 13

Week 14

Week 15

Week 16

Leg Extension

Leg Press (45 Degrees)

Seated Hamstring Curl

Straight Leg Calf Raise

Lower A - Quad focus

Romanian Deadlift (Barbell)

Lower  B ~ Hamstring focus

Chin-Up (Weighted)

Chest Supported Row (Dumbbell)

Chest Press (Machine)

Chest Supported Lateral Raise

Hammer Curl

Tricep Extension (Cable)

Upper B - Back Focus 

Smith Machine Incline Press

Pec Deck (Machine)

Seated Row (Cable)

Lateral Raise (Machine)

Alternating Dumbbell Curl

Upper A - Chest Focus 

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