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Hypertrophy Lower/Upper Gentleman Split
AUDIO TIP
Cutting
Beginner
Barbell
Plan Details
The Hypertrophy Lower/Upper Gentleman Split routine by fingerjob is a 4 day workout plan. It is a beginner level plan to achieve cutting fitness goals.
This beginner hypertrophy training plan is to get stronger, lose body fat by training in short circuit style. This will bring your heart rate up.
Routine detail
Mon
Lower 1 Strength
Est. 54 min
9 exercises
Elliptical Training
1 Set
Barbell Squat
3 Sets x 10 Reps
Barbell Good Morning
3 Sets x 10 Reps
Pull-Up
3 Sets x 8 Reps
Barbell Snatch Deadlift
3 Sets x 8 Reps
Barbell Shrug
3 Sets x 8 Reps
Machine Calf Raise
3 Sets x 12 Reps
Leg Raise
3 Sets x 15 Reps
Parallel Bar Hip Raise
3 Sets x 15 Reps
Tue
Upper 1 Strength
Est. 53 min
9 exercises
Treadmill Running
1 Set
Barbell Bench Press
3 Sets x 10 Reps
Dumbbell Bent-Over Row
3 Sets x 10 Reps
Barbell Military Press
3 Sets x 8 Reps
Chin-Up with Knee Raise
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 10 Reps
Dumbbell Seated Bicep Curl
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Air Bike
3 Sets x 15 Reps
Thu
Lower 2 Hypertrophy
Est. 49 min
8 exercises
Elliptical Training
1 Set
Barbell Deadlift
3 Sets x 10 Reps
Barbell Front Squat
3 Sets x 10 Reps
Pull-Up
3 Sets x 8 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 8 Reps
Leg Raise
3 Sets x 15 Reps
Back Hyperextension
3 Sets x 15 Reps
Machine Calf Raise
3 Sets x 15 Reps
Fri
Upper 2 Hypertrophy
Est. 69 min
11 exercises
Walking
1 Set
Barbell Bench Press
3 Sets x 15 Reps
Dumbbell Bent-Over Row
3 Sets x 15 Reps
Barbell Bench Press (Close Grip)
3 Sets x 15 Reps
Dumbbell Tricep Extension
3 Sets x 15 Reps
Barbell Military Press
3 Sets x 15 Reps
Chin-Up with Knee Raise
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 15 Reps
Cable Reverse Curl
3 Sets x 15 Reps
Plank
3 Sets
Alternating Heel Touch
3 Sets x 15 Reps
