FOUR DAY STRENGTH HYPERTROPHY
upper lower split
Some examples of how you may structure something like this:
mon, tue, rest, thurs, fri, rest, rest
mon, tue, rest, thurs, rest, sat, rest
rotation 1
Upper 1
BB Bench - 2 x 5-10
Plate Loaded Shoulder Press 2 x 5-10
Dips 2 x 5-10
Wide Lat Pull down 2 x 13-17
Strict BB row - 2 x 13-17
Neutral Machine 1 Arm Row 2 x 13-17
Low Incline Cuffs 2 x 13-17
Tricep V Bar Ext 2 x 13-17
Seated Inc Alt DB Curls 2-3 x 13-17
DB Rear Delts 2 x 13-17
Lower 2
Standing calf raise – 4 x 8-12
Lying hamstring curl - 5-9, 10-15
Adductor - 5-9, 10-15
Leg Press, 2 sec hold – 10-15, 5-9
Squats – 5-9, 10-15
Leg extension - Rest Pause Set
GHR – 8-12, 8-12
Abs - 4 x 10-15
Upper 3
Chin Ups - 2 x 5-10
RDL - 2 x 5-10
Plate Row Machine, Over Hand Grip - 2 x 5-10
Pin Shoulder Press - 2 x 13-17
Flat Machine Press - 2 x 13-17
Narrow Smith Press - 13-17
Seated DB Side - 2 x 13-17
Dual Cable Tricep Ext - 2 x 13-17
Ez Bar Curl - 2-3 x 13-17
Cable Rear Delts - 2 x 13-17
Lower 4
Seated calf raise - 4 x 15-20
Seated hamstring curl - 10-15, 5-9
Adductor - 15-20
Leg Press - 10-15, 5-9
Hack squat, deadstop - 5-9, 10-15
Lying leg curl, 2 sec hold - 5-9, 10-15
DB Split Lunge - 2 x 15-20 ea
Abs - 4 x 15-20
rotation 2
UPPER 5
BB Shoulder Press - 2 x 5-10
Flat machine press - 2 x 5-10
Close Grip BB press - 5-10
Mag grip lat pulldown 2 x 13-17
Strict T-Bar 2 x 13-17
Under Hand Grip Machine Row 2 x 13-17
Standing Cuffs 2 x 13-17
Dual Rope Tricep Ext 2 x 13-17
Rope Hammer Curl - 2-3 x 13-17
Reverse Pec Dec - 2 x 13-17
LOWER 6
Standing calf - 4 x 5-10
Lying leg curl - 5-9, 10-15
Adductor - 5-9, 10-15
Vertical Leg Press - 10-15, 5-9
Pendulum Squat - 5-9, 10-15
Leg extension - Rest pause
Single lying leg curl - Rest pasue
Abs 4 x 10-15
UPPER 7
Under Hand Pulldown 2 x 5-10
Stiff Leg DL 2 x 5-10
DB row 2 x 5-10
Flat DB press - 2 x 13-17
High Incline Smith 2 x 13-17
Dips - 13-17
Single arm cuff - 2 x 13-17
Over Head Rope Ext 2 x 13-17
Preacher Machine 2-3 x 13-17
Cable Rear delts - 2 x 13-17
LOWER 8
Seated calf raise - 4 x 15, 15, 6, 6
Standing hamstring curl - 10-15, 7-9
Adductor - 15-20
Leg Press, narrow - 10-15, 7-9
BB squat - 5-9, 10-15
Machine RDL - 2 x 5-9, 10-15
Single leg press - 15-20
Abs - 4 x 15-20