Split Muscle Hypertrophy (4-Weeks)
Bulking
Beginner
Machine strength
Plan Details
The Split Muscle Hypertrophy (4-Weeks) routine by JefitTeam is a 3 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
This is a 3-day beginner muscle hypertrophy program that is used to increase muscle size. The goal is to follow the plan for 4-weeks switching between an upper body & lower body workout. There are 3 sessions you need to perform in a given week. Workouts are to be completed every other day in a given week with “active” recovery scheduled on the weekends. Workout A Day 1 - Upper Body Day 2 - Lower Body Day 3 - Upper Body As with any muscle hypertrophy plan, strength training is a key ingredient. Nutrition, however, is the “must have” component that needs be checked off each day and over the course of each week. This has to happen for the next month in order to build metabolically active lean muscle mass. Work on consuming at least 1 gram of protein per kilogram of body weight each day. This can feel like a chore at times. Make sure you eat high density, nutritious meals. When you need to supplement with a whey protein drink make sure it contains all the essential amino acids especially leucine which is a branch-chain amino acid and critical for muscle protein synthesis. Stay Strong Together! MICHAEL WOOD, CSCS JeFit
Routine detail
Day 1
Workout 1: Upper Body
Est. 59 min
7 exercises
Barbell Bench Press
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Dumbbell Shoulder Press
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Dumbbell Lateral Raise
2 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 12 Reps
Day 2
Workout 2: Lower Body
Est. 42 min
5 exercises
Day 3
Workout 3: Upper Body
Est. 50 min
6 exercises
