image_pdf

4-6 Day Per Week Upper/Lower Hypertrophy Split

This program involves an upper/lower split, with two upper body and two lower body workouts.

This program can be performed 4, 5, or 6 days per week. Each muscle group is trained 2-3 times per week, with weekly volumes ranging from 12 - 24 sets per muscle group depending upon which frequency and volume combination you choose. These volume and frequency combinations are in line with the guidelines established by my Volume Bible and Frequency Bible.

4 Days Per Week

A 4 day per week routine would involve doing two upper body workouts and two lower body workouts during the week.

For example, you can do a sequence like this:

  • Monday: Lower Body A
  • Tuesday: Upper Body A
  • Thursday: Lower Body B
  • Friday Upper Body B

Set volume is 12 sets per muscle group per week. You can increase that to 16 sets by doing one additional set per exercise. Each muscle group is hit twice per week.

5 Days Per Week

A 5 day per week routine would rotate between doing three upper body workouts and two lower body workouts, and two upper body workouts and three lower body workouts each week.

For example, you can do a sequence like this:

  • Monday: Lower Body A
  • Tuesday: Upper Body A
  • Wednesday: Lower Body B
  • Thursday: Upper Body B
  • Friday: Lower Body A
  • Monday: Upper Body A
  • Tuesday: Lower Body B
  • Wednesday: Upper Body B
  • Thursday: Lower Body A
  • Friday: Upper Body A

...and so on.

You could also add a C workout with different exercises. It would look something like this:

  • Monday: Lower Body A
  • Tuesday: Upper Body A
  • Wednesday: Lower Body B
  • Thursday: Upper Body B
  • Friday: Lower Body C
  • Monday: Upper Body C
  • Tuesday: Lower Body A
  • Wednesday: Upper Body A
  • Thursday: Lower Body B
  • Friday: Upper Body B

...and so on.

Each muscle group is hit 2 times per week on one week, then 3 times the next. Weekly volume is 12 sets when it's hit twice per week, and 18 sets when it's hit three times. If you do an additional set per exercise, weekly volume reaches 18 sets when it's hit twice per week, and 24 sets when it's hit three times per week.

6 Days Per Week

In a 6-day per week program, you would perform three lower body workouts and three upper body workouts each week. If you alternate A and B workouts, it would look something like this:

  • Monday: Lower Body A
  • Tuesday: Upper Body A
  • Wednesday: Lower Body B
  • Thursday: Upper Body B
  • Friday: Lower Body A
  • Saturday: Upper Body A
  • Monday: Lower Body B
  • Tuesday: Upper Body B

...and so on.

You could also add a C workout with different exercises. It would look something like this:

  • Monday: Lower Body A
  • Tuesday: Upper Body A
  • Wednesday: Lower Body B
  • Thursday: Upper Body B
  • Friday: Lower Body C
  • Saturday: Upper Body C

Each muscle group is hit 3 times per week. Weekly volume is 18 sets per muscle group. If you do an additional set per exercise, weekly volume reaches 24 sets per muscle group.

Feel free to substitute similar exercises based on your preference.

Lower Body A

ExerciseSets * Reps @ RPE
Barbell Back Squat3 * 10-12 @ 8-9
Barbell Hip Thrust3 * 10-12 @ 8-9
Leg Extension3 * 10-15 @ 9-10
Lying Leg Curl3 * 10-15 @ 9-10
Standing Calf Raise6 * 10-15 @ 9-10

Upper Body A

ExerciseSets * Reps @ RPE
Barbell Bench Press3 * 10-12 @ 8-9
Medium Width Pronated or Neutral Grip Pullups (weighted if necessary)3 * 10-12 @ 8-9
Machine Fly3 * 12-20 @ 9-10
Rope Pushdown3 * 12-20 @ 9-10
One Arm Dumbbell Row3 * 12-20 @ 8-9
Dumbbell Bicep Curl3 * 10-12 @ 9-10
Dumbbell Lateral Raise3 * 15-20 @ 9-10

Lower Body B

ExerciseSets * Reps @ RPE
Leg Press3 * 10-12 @ 8-9
Romanian Deadlift3 * 10-12 @ 8-9
Sissy Squat3 * 15-20 @ 9-10
Standing Leg Curl3 * 10-15 @ 9-10
Calf Press on Leg Press6 * 10-15 @ 9-10

Upper Body B

ExerciseSets * Reps @ RPE
Incline Dumbbell Bench Press3 * 10-12 @ 8-9
Close Grip Lat Pulldown3 * 10-12 @ 8-9
Cable Crossover3 * 15-20 @ 9-10
Skullcrusher3 * 12-20 @ 9-10
Cable Row3 * 10-12 @ 8-9
Cable Curl3 * 10-12 @ 9-10
Upright Cable Row3 * 12-15 @ 9-10

Get the latest science on muscle gain and fat loss every month

Keeping up with the research is tough, so let me do the work for you. Consider signing up for the Weightology Research Review. I cover 8 studies per month and break everything down for you, so you don't need a PhD to interpret the data. You also get access to an archive of nearly 300 video and written reviews, evidence-based guides, Q&A's, and more. Click here to learn more.

Want some sample content before you buy?

Get Instant Access to Free Research Reviews!