4 Day Upper Lower Mass Dumbbell Split * Use dumbbells in place barbell for hip thrusts if you don't have access to one. Routine Rest Times - Rest 1.5-3 minute between sets for compound exercises and 1-2 minutes for isolate exercises. - Rest as long as you rested between sets of the previous exercise when moving onto the next. * Higher rep range/lower intensity = less rest * Lower rep range/higher intensity = more rest Weight To Use (Hypertrophy) - 70-80% of 1rep max Set & Rep Ranges (Hypertrophy) - 3-5 sets of 8-12 reps *Isolates can be higher Progression - Increase weight once surpassing your target reps with proper form by two reps. * It’s alright to fall short of rep range during a weight increase. Food - Eat .8 grams protein or more per lb. - From maintenance calories aim for a 400 calorie surplus to gain mass and a 400 calorie deficit to cut. Wait on response then add or subtract more calories until achieving desired results. * Do not stress counting to the exact calorie! Aim for that surplus or deficit and relax! Cool Down Samples !! Do not stretch before lifting. Warm up the body by working the muscle groups that will be used. *The warmup for this routine is the bodyweight superset in the beginning. Upper Cool Down x20 sec each - Upper Trap Stretch - Overhead Tri/Shoulder Stretch - Cross Body Shoulder Stretch - Chest Stretch forward & back - Bicep Stretch Lower Cool Down x20 sec each - Standing Quad Stretch - Hamstring & Calf Stretch - Outer Thigh Stretch - Hip Flexor Stretch - Child’s Pose