Upper/Lower (Stenght/Hypertrophy) 4 Days Plan
General
Intermediate
Barbell
Plan Details
The Upper/Lower (Stenght/Hypertrophy) 4 Days Plan routine by CcareiraG is a 4 day workout plan. It is an intermediate level plan to achieve general fitness goals.
AB2x Monday and Tuesday days for strengh gains. Thursday and Friday for Hypertrophy. Wednesday and weekend rest. The rope jump, is just for warming up, from 5 to 10 min, you can change the exercice instead, like walking, treadmill, elyptical... As the cardio at the end, you can change as you want, and adjust the cardio time as you need, like if you are skinny and its hard to you to gain muscle mass, you should not do it, or reduce days, or time. On the other side if you want to loose weight at the same time, you can add more time, or increase intensity in the same 15 minutes. The weight lifting should be hard in the last rep, even on thoose that has only 5 reps, if you can do 10 reps in these ones, you should get more weight. The main goal, is register the weight and try to increase at least 2.5kg/lbs, in each week. You should not use the same wieght in the days of strengh and Hypertrophy, for the first ones you need to use the max weight you can, to get strenght.
Routine detail
Mon
Upper (Stenght)
Est. 95 min
10 exercises
Jump Rope
1 Set
Barbell Bench Press
3 Sets x 5 Reps
Barbell Bent-Over Row (Reverse Grip)
3 Sets x 5 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Pull-Up
3 Sets x 8 Reps
Barbell Shoulder Press
2 Sets x 6 Reps
EZ Bar Curl
3 Sets x 8 Reps
EZ Bar Tricep Extension
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Running
1 Set
Tue
Lower (Stenght)
Est. 87 min
9 exercises
Jump Rope
1 Set
Barbell Squat
3 Sets x 5 Reps
Barbell Clean Deadlift
3 Sets x 5 Reps
Barbell Lunge
3 Sets x 8 Reps
Machine Kneeling Leg Curl
3 Sets x 8 Reps
Barbell Seated Calf Raise
4 Sets x 8 Reps
Decline Crunch
3 Sets x 10 Reps
Weight Plate Rotation
3 Sets x 10 Reps
Running
1 Set
Wed
Upper (Hypertrophy)
Est. 92 min
9 exercises
Jump Rope
1 Set
Barbell Bench Press
4 Sets x 10 Reps
Pull-Up
4 Sets x 10 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
Dumbbell Seated Bicep Curl
3 Sets x 8 Reps
Dumbbell Seated Tricep Press
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Running
1 Set
Fri
Lower (Hypertrophy)
Est. 90 min
9 exercises
Jump Rope
1 Set
Barbell Squat
3 Sets x 10 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 10 Reps
Barbell Lunge
3 Sets x 10 Reps
Machine Kneeling Leg Curl
3 Sets x 10 Reps
Dumbbell Calf Raise
4 Sets x 10 Reps
Bench Weighted Decline Crunch
3 Sets x 15 Reps
Weight Plate Russian Twist
3 Sets x 15 Reps
Running
1 Set
