4 Day Upper/Lower Recomp Split
Cutting
Intermediate
None
Plan Details
The 4 Day Upper/Lower Recomp Split routine by adamhunsicker is a 7 day workout plan. It is an intermediate level plan to achieve cutting fitness goals.
Straight sets of 8-20 reps. Push to technical failure or 20-rep cap (whichever occurs first). Progress by adding 5-10 lbs when you consistently hit the upper rep range across most sets. If the last set hits technical failure before 8 reps, you're working too heavy. Warm ups are built into the program, no cardio warm-up required. Pay close attention to notes for exercise variation to target intended muscle group(s). Due to my particular build and genetics I've opted to skip calves. Feel free to add 2-4 sets of standing calf raises at the end of either (or both) leg days (Tuesday, Friday). Back work is set to emphasize width over thickness.
Routine detail
Mon
Upper A (Push Focus)
Est. 51 min
4 exercises
Leverage Incline Chest Press
6 Sets x 15,8,20,20,20,20 Reps
Leverage Shoulder Press
4 Sets x 15 Reps
Cable Lateral Raise
4 Sets x 20 Reps
Cable Tricep Pushdown (V-Bar)
4 Sets x 20 Reps
Tue
Lower A (Quad/Glute Focus)
Est. 46 min
4 exercises
Hack Squat
6 Sets x 15,8,15,15,15,15 Reps
4 Sets x 15 Reps
Machine Leg Extension
4 Sets x 20 Reps
Machine Leg Press (Wide Stance)
4 Sets x 15 Reps
Wed
Rest
Est. 0 min
0 exercises
This day is empty
Thu
Upper B (Pull Focus)
Est. 46 min
4 exercises
Cable Lat Pulldown (Wide Grip)
6 Sets x 15,8,15,15,15,15 Reps
Cable Seated Row
4 Sets x 15 Reps
Cable Rope Face Pull
4 Sets x 20 Reps
4 Sets x 20 Reps
Fri
Lower B (Hamstring/Posterior Focus)
Est. 43 min
4 exercises
Machine Seated Leg Curl
6 Sets x 15,8,20,20,20,20 Reps
Hip Thrust Machine (Posterior Focus)
4 Sets x 15 Reps
Machine Leg Curl (Prone)
4 Sets x 20 Reps
Machine Leg Press (Narrow Stance)
3 Sets x 15 Reps
Sat
Rest
Est. 0 min
0 exercises
This day is empty
Sun
Rest
Est. 0 min
0 exercises
This day is empty
