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2022 10 Andy Baker 4 day hypertrophy upper lower
AUDIO TIP
Bulking
Intermediate
Machine strength
Plan Details
The 2022 10 Andy Baker 4 day hypertrophy upper lower routine by chillaxatron is a 4 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Day 1
Workout Day #1
Est. 135 min
7 exercises
Barbell Bench Press
6 Sets x 6 Reps
Machine Seated Row
3 Sets x 10 Reps
Belted overhead press
4 Sets x 10 Reps
Machine Assisted Pull-Up
3 Sets x 5 Reps
Cable Shoulder Extension
2 Sets x 10 Reps
Barbell Curl
3 Sets x 10 Reps
Machine Fly
3 Sets x 9 Reps
Day 2
Workout Day #2
Est. 109 min
6 exercises
Barbell Front Squat
5 Sets x 8 Reps
Barbell Romanian Deadlift
5 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Calf Press On Leg Press
4 Sets x 8 Reps
Ab Wheel rollouts
2 Sets x 8 Reps
Day 3
Workout Day #3
Est. 121 min
7 exercises
Dumbbell Incline Bench Press
4 Sets x 9 Reps
Chin-Up with Knee Raise
3 Sets x 9 Reps
Dip
3 Sets x 12 Reps
Wide grip cable row
3 Sets x 12 Reps
Dumbbell Lateral Raise
2 Sets x 12 Reps
Trap bar shrug
3 Sets x 9 Reps
Cable Decline Press
3 Sets x 9 Reps
Day 4
Workout Day #4
Est. 162 min
8 exercises
Belted Barbell Squat
6 Sets x 9 Reps
Barbell Good Morning
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Machine Seated Calf Raise
4 Sets x 20 Reps
Roman chair leg lift
2 Sets x 8 Reps
Plank
2 Sets
Barbell High-Bar squat
7 Sets x 8 Reps
