Upper/Lower (Stenght/Hypertrophy) 4 Days Plan

Plan Details

The Upper/Lower (Stenght/Hypertrophy) 4 Days Plan routine by CcareiraG is a 4 day workout plan. It is a intermediate level plan to achieve general fitness goals.

Plan Description

AB2x Monday and Tuesday days for strengh gains. Thursday and Friday for Hypertrophy. Wednesday a... Read More

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.