Upper/Lower Hypertrophy Split
4 days · 25 exercises
Muscle buildingIntermediate4× / week
A classic upper/lower split for advanced lifters with training experience. Every muscle group is trained twice a week - the best compromise between frequency and recovery. Heavy compound lifts open each session, followed by isolation work in the 8-15 rep range. Progression through weight and reps within those ranges.
Tag 1 – Oberkörper A
Barbell Bench PressBrust
Barbell Bent Over RowRücken
Dumbbell Seated Overhead PressSchultern
Machine PulldownRücken
Dumbbell CurlArme
Cable Rope PushdownArme
Tag 2 – Unterkörper A
Barbell SquatBeine
Barbell Stiff Leg DeadliftsBeine
Machine Leg PressBeine
Dumbbell Leg CurlBeine
Kettlebell Calf RaiseBeine
Machine CrunchCore
Tag 3 – Oberkörper B
Dumbbell Incline Bench PressBrust
Pull UpsRücken
Machine Seated Cable RowRücken
Cable Pec FlyBrust
Dumbbell Lateral RaiseSchultern
Dumbbell Hammer CurlArme
Dumbbell Seated Overhead Tricep ExtensionArme
Tag 4 – Unterkörper B
Dumbbell Bulgarian Split SquatBeine
Kettlebell Hip ThrustBeine
Kettlebell Romanian DeadliftBeine
Machine Leg ExtensionBeine
Dumbbell Single Leg Calf RaiseBeine
Hanging Knee RaisesCore