4 Day Upper Lower Hypertrophy Split:

Includes two upper body and two lower body focused days that incorporate a variety of exercises. Lower body days include compound movements, single leg exercises, and isolation exercises for various muscle groups. Upper body days also include compound movements, single – sided movements and isolation exercises for the arms + shoulders.

Upper and Lower Body days are divided into workouts that have large compound movements working on Max/Submax STR, followed by exercises focused on Hypertrophy (LBM). The alternate Upper/Lower days focus on movements for hypertrophy, including some machine exercises. Additional movement based exercises can be added as supersets or additional exercises as needed.

Program is designed for individuals that wish to go to the gym at least four days a week, providing an additional active recovery day between sessions. Muscles take approximately 48 hours to recover from a good training session, so this split allows ample recovery time between sessions so that the body can be fully recovered to begin the next one. This program focuses on the development of lean body mass with additional max/submax compound movements.