Upper / lower hypertrophy 4-day

Every muscle trained twice a week, with roughly 10-16 hard sets a week for each major muscle group when the big compound lifts are counted, mixing free weights, machines and cables. A well-supported set-up for building muscle.

Level: Intermediate
Days a week: 4 days a week
Length: 8 weeks
Equipment: Gym
Goal: Build muscle
Focus: Full body

The weekly sessions

Upper A

Exercise	Sets × reps	Rest	Technique
Bench press	3 × 6	150 s	Shoulder blades back and down, lower with control to mid-chest, press up. Use a spotter or safety arms.
Chest-supported row	3 × 8	120 s	Flat back, pull the elbow toward your hip, pause, lower slowly.
Incline dumbbell press	3 × 10	90 s	Shoulder blades back and down, lower the dumbbells beside your chest with forearms upright, press up and slightly together.
Lat pulldown	3 × 10	90 s	Chest tall, pull the bar to your upper chest by driving the elbows down. No swinging.
Lateral raise	3 × 12	60 s	Light to moderate load, slow and controlled. Feel the target muscle working and stop 1-2 reps short of failure.
Triceps pushdown	3 × 12	60 s	Light to moderate load, slow and controlled. Feel the target muscle working and stop 1-2 reps short of failure.

Lower A

Exercise	Sets × reps	Rest	Technique
Barbell squat	3 × 6	180 s	Bar stable on your back, knees track over toes, stop 1-2 reps short of failing.
Romanian deadlift	3 × 8	120 s	Push your hips back with soft knees, keep the weights close, stop when you feel your hamstrings stretch.
Leg extension	3 × 12	75 s	Light to moderate load, slow and controlled. Feel the target muscle working and stop 1-2 reps short of failure.
Leg curl	3 × 12	75 s	Light to moderate load, slow and controlled. Feel the target muscle working and stop 1-2 reps short of failure.
Seated calf raise	3 × 12	60 s	Light to moderate load, slow and controlled. Feel the target muscle working and stop 1-2 reps short of failure.

Upper B

Exercise	Sets × reps	Rest	Technique
Overhead press	3 × 6	150 s	Ribs down, press straight up without leaning back, lower to shoulder height.
Pull-up	3 × 6	120 s	Start from a full hang, drive the elbows down, chin over the bar. Use a band or the lat pulldown until you can do the reps cleanly.
Machine chest press	3 × 10	90 s	Moderate load, controlled tempo, 1-3 reps short of failure.
Seated cable row	3 × 10	90 s	Flat back, pull the elbow toward your hip, pause, lower slowly.
Cable fly	2 × 12	60 s	Light to moderate load, slow and controlled. Feel the target muscle working and stop 1-2 reps short of failure.
Rear delt fly	3 × 15	60 s	Light to moderate load, slow and controlled. Feel the target muscle working and stop 1-2 reps short of failure.
Barbell curl	3 × 10	60 s	Elbow fixed against your thigh, curl up, lower for a slow count of three.

Lower B

Exercise	Sets × reps	Rest	Technique
Hack squat	3 × 10	120 s	Moderate load, controlled tempo, 1-3 reps short of failure.
Hip thrust	3 × 8	120 s	Ribs down, drive through your heels, squeeze your glutes at the top for a second.
Walking lunge	2 × 12	90 s	Long step, torso tall, lower straight down. Hold something steady if you need balance.
Back extension	3 × 12	75 s	Moderate load, controlled tempo, 1-3 reps short of failure.
Hanging knee raise	3 × 10	60 s	Easy effort: it should feel comfortable. Stop a set early if anything hurts.

How to progress

Use double progression: add a rep per set within the range and add the smallest weight jump once every set reaches the top. Keep most sets at RPE 7-9 (1-3 reps left); go closer to failure on machines and cables than on squats and presses.

Easier weeks

Weeks 4 and 8 are deloads: about half the sets at the same weights, stopping at RPE 6. Deload earlier if your joints ache or a lift drops for two sessions.

Start this programme in FitScore

Log every set with last time in front of you, get a suggested next load and see your progress. Weights start empty: you enter your own loads.

Start free

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General templates based on mainstream guidance, not personal health or training advice. Adjust to your level and talk to a professional about injuries or illness.