Original starter · 6 weeks

4-Day Upper Lower Hypertrophy

Hit each muscle twice a week across four gym sessions for steady, balanced size gains.

6weeks

4days a week

24sessions

466working sets

Every week is written out below. Opening the builder lets you adapt the exercises, loads and progression, then share a link to your own version.

How the block progresses

Measured from the prescriptions below, week 1 against week 6.

Measure	Week 1	Week 6	Change
Working sets	69	43	−38%
Total reps	650	396	−39%
Reps per set	9.4	9.2	−2%
Average RPE	7.5	6.0	−20%

Week 1

UPPER A - MON

Exercise	Sets × reps	Effort / load	Rest
Bench Press	3 × 6-8	RPE 7	02:30
Barbell Row	3 × 6-8	RPE 7	02:30
Seated Dumbbell Shoulder Press	3 × 8-10	RPE 7	02:00
Lat Pulldown	3 × 10-12	RPE 7.5	01:30
Skull Crusher	3 × 10-12	RPE 7.5	01:30
Cable Lateral Raise	2 × 12-15	RPE 8	01:00
Incline Dumbbell Curl	2 × 12-15	RPE 8	01:00

LOWER A - TUE

Exercise	Sets × reps	Effort / load	Rest
Back Squat	3 × 6-8	RPE 7	02:30
Romanian Deadlift	3 × 8-10	RPE 7	02:00
Leg Press	3 × 10-12	RPE 7.5	01:30
Lying Leg Curl	2 × 12-15	RPE 8	01:00
Standing Calf Raise	3 × 10-15	RPE 8	01:00
Hanging Knee Raise	2 × 10-12	RPE 7	01:00

UPPER B - THU

Exercise	Sets × reps	Effort / load	Rest
Incline Dumbbell Press	3 × 6-8	RPE 7	02:30
Pull-Up	3 × 8-10	RPE 7	02:00
Seated Cable Row	3 × 10-12	RPE 7.5	01:30
Hammer Curl	3 × 10-12	RPE 7.5	01:30
Cable Fly	2 × 12-15	RPE 8	01:00
Cable Triceps Pushdown	2 × 12-15	RPE 8	01:00
Reverse Pec Deck	2 × 15-20	RPE 8	00:45

LOWER B - FRI

Exercise	Sets × reps	Effort / load	Rest
Hack Squat	3 × 6-8	RPE 7	02:30
Barbell Hip Thrust	3 × 8-10	RPE 7	02:00
Dumbbell Walking Lunge	3 × 10-12	RPE 7.5	01:30
Seated Leg Curl	2 × 12-15	RPE 8	01:00
Leg Extension	2 × 15-20	RPE 8	00:45
Seated Calf Raise	3 × 10-15	RPE 8	01:00

Week 2

UPPER A - MON

Exercise	Sets × reps	Effort / load	Rest
Bench Press	3 × 6-8	RPE 7.5	02:30
Barbell Row	3 × 6-8	RPE 7.5	02:30
Seated Dumbbell Shoulder Press	3 × 8-10	RPE 7.5	02:00
Lat Pulldown	3 × 10-12	RPE 8	01:30
Skull Crusher	3 × 10-12	RPE 8	01:30
Cable Lateral Raise	3 × 12-15	RPE 8.5	01:00
Incline Dumbbell Curl	3 × 12-15	RPE 8.5	01:00

LOWER A - TUE

Exercise	Sets × reps	Effort / load	Rest
Back Squat	3 × 6-8	RPE 7.5	02:30
Romanian Deadlift	3 × 8-10	RPE 7.5	02:00
Leg Press	3 × 10-12	RPE 8	01:30
Lying Leg Curl	3 × 12-15	RPE 8.5	01:00
Standing Calf Raise	3 × 10-15	RPE 8.5	01:00
Hanging Knee Raise	2 × 10-12	RPE 7.5	01:00

UPPER B - THU

Exercise	Sets × reps	Effort / load	Rest
Incline Dumbbell Press	3 × 6-8	RPE 7.5	02:30
Pull-Up	3 × 8-10	RPE 7.5	02:00
Seated Cable Row	3 × 10-12	RPE 8	01:30
Hammer Curl	3 × 10-12	RPE 8	01:30
Cable Fly	3 × 12-15	RPE 8.5	01:00
Cable Triceps Pushdown	3 × 12-15	RPE 8.5	01:00
Reverse Pec Deck	2 × 15-20	RPE 8.5	00:45

LOWER B - FRI

Exercise	Sets × reps	Effort / load	Rest
Hack Squat	3 × 6-8	RPE 7.5	02:30
Barbell Hip Thrust	3 × 8-10	RPE 7.5	02:00
Dumbbell Walking Lunge	3 × 10-12	RPE 8	01:30
Seated Leg Curl	3 × 12-15	RPE 8.5	01:00
Leg Extension	2 × 15-20	RPE 8.5	00:45
Seated Calf Raise	3 × 10-15	RPE 8.5	01:00

Week 3

UPPER A - MON

Exercise	Sets × reps	Effort / load	Rest
Bench Press	4 × 6-8	RPE 8	02:30
Barbell Row	4 × 6-8	RPE 8	02:30
Seated Dumbbell Shoulder Press	4 × 8-10	RPE 8	02:00
Lat Pulldown	3 × 10-12	RPE 8.5	01:30
Skull Crusher	3 × 10-12	RPE 8.5	01:30
Cable Lateral Raise	3 × 12-15	RPE 9	01:00
Incline Dumbbell Curl	3 × 12-15	RPE 9	01:00

LOWER A - TUE

Exercise	Sets × reps	Effort / load	Rest
Back Squat	4 × 6-8	RPE 8	02:30
Romanian Deadlift	4 × 8-10	RPE 8	02:00
Leg Press	3 × 10-12	RPE 8.5	01:30
Lying Leg Curl	3 × 12-15	RPE 9	01:00
Standing Calf Raise	4 × 10-15	RPE 8.5	01:00
Hanging Knee Raise	3 × 10-12	RPE 7.5	01:00

UPPER B - THU

Exercise	Sets × reps	Effort / load	Rest
Incline Dumbbell Press	4 × 6-8	RPE 8	02:30
Pull-Up	4 × 8-10	RPE 8	02:00
Seated Cable Row	3 × 10-12	RPE 8.5	01:30
Hammer Curl	3 × 10-12	RPE 8.5	01:30
Cable Fly	3 × 12-15	RPE 9	01:00
Cable Triceps Pushdown	3 × 12-15	RPE 9	01:00
Reverse Pec Deck	3 × 15-20	RPE 9	00:45

LOWER B - FRI

Exercise	Sets × reps	Effort / load	Rest
Hack Squat	4 × 6-8	RPE 8	02:30
Barbell Hip Thrust	4 × 8-10	RPE 8	02:00
Dumbbell Walking Lunge	3 × 10-12	RPE 8.5	01:30
Seated Leg Curl	3 × 12-15	RPE 9	01:00
Leg Extension	3 × 15-20	RPE 9	00:45
Seated Calf Raise	4 × 10-15	RPE 8.5	01:00

Week 4

UPPER A - MON

Exercise	Sets × reps	Effort / load	Rest
Bench Press	4 × 6-8	RPE 8.5	02:30
Barbell Row	4 × 6-8	RPE 8.5	02:30
Seated Dumbbell Shoulder Press	4 × 8-10	RPE 8	02:00
Lat Pulldown	3 × 10-12	RPE 8.5	01:30
Skull Crusher	3 × 10-12	RPE 8.5	01:30
Cable Lateral Raise	4 × 12-15	RPE 9	01:00
Incline Dumbbell Curl	4 × 12-15	RPE 9	01:00

LOWER A - TUE

Exercise	Sets × reps	Effort / load	Rest
Back Squat	4 × 6-8	RPE 8.5	02:30
Romanian Deadlift	4 × 8-10	RPE 8	02:00
Leg Press	3 × 10-12	RPE 8.5	01:30
Lying Leg Curl	4 × 12-15	RPE 9	01:00
Standing Calf Raise	4 × 10-15	RPE 9	01:00
Hanging Knee Raise	3 × 10-12	RPE 8	01:00

UPPER B - THU

Exercise	Sets × reps	Effort / load	Rest
Incline Dumbbell Press	4 × 6-8	RPE 8.5	02:30
Pull-Up	4 × 8-10	RPE 8	02:00
Seated Cable Row	3 × 10-12	RPE 8.5	01:30
Hammer Curl	3 × 10-12	RPE 8.5	01:30
Cable Fly	4 × 12-15	RPE 9	01:00
Cable Triceps Pushdown	4 × 12-15	RPE 9	01:00
Reverse Pec Deck	3 × 15-20	RPE 9	00:45

LOWER B - FRI

Exercise	Sets × reps	Effort / load	Rest
Hack Squat	4 × 6-8	RPE 8.5	02:30
Barbell Hip Thrust	4 × 8-10	RPE 8	02:00
Dumbbell Walking Lunge	3 × 10-12	RPE 8.5	01:30
Seated Leg Curl	4 × 12-15	RPE 9	01:00
Leg Extension	3 × 15-20	RPE 9	00:45
Seated Calf Raise	4 × 10-15	RPE 9	01:00

Week 5

UPPER A - MON

Exercise	Sets × reps	Effort / load	Rest
Bench Press	4 × 6-8	RPE 9	02:30
Barbell Row	4 × 6-8	RPE 9	02:30
Seated Dumbbell Shoulder Press	4 × 8-10	RPE 8.5	02:00
Lat Pulldown	3 × 10-12	RPE 9	01:30
Skull Crusher	3 × 10-12	RPE 9	01:30
Cable Lateral Raise	4 × 12-15	RPE 9.5	01:00
Incline Dumbbell Curl	4 × 12-15	RPE 9.5	01:00

LOWER A - TUE

Exercise	Sets × reps	Effort / load	Rest
Back Squat	4 × 6-8	RPE 9	02:30
Romanian Deadlift	4 × 8-10	RPE 8.5	02:00
Leg Press	3 × 10-12	RPE 9	01:30
Lying Leg Curl	4 × 12-15	RPE 9.5	01:00
Standing Calf Raise	4 × 10-15	RPE 9	01:00
Hanging Knee Raise	3 × 10-12	RPE 8	01:00

UPPER B - THU

Exercise	Sets × reps	Effort / load	Rest
Incline Dumbbell Press	4 × 6-8	RPE 9	02:30
Pull-Up	4 × 8-10	RPE 8.5	02:00
Seated Cable Row	3 × 10-12	RPE 9	01:30
Hammer Curl	3 × 10-12	RPE 9	01:30
Cable Fly	4 × 12-15	RPE 9.5	01:00
Cable Triceps Pushdown	4 × 12-15	RPE 9.5	01:00
Reverse Pec Deck	3 × 15-20	RPE 9.5	00:45

LOWER B - FRI

Exercise	Sets × reps	Effort / load	Rest
Hack Squat	4 × 6-8	RPE 9	02:30
Barbell Hip Thrust	4 × 8-10	RPE 8.5	02:00
Dumbbell Walking Lunge	3 × 10-12	RPE 9	01:30
Seated Leg Curl	4 × 12-15	RPE 9.5	01:00
Leg Extension	3 × 15-20	RPE 9.5	00:45
Seated Calf Raise	4 × 10-15	RPE 9	01:00

Week 6

UPPER A - MON

Exercise	Sets × reps	Effort / load	Rest
Bench Press	2 × 6-8	RPE 5.5	02:30
Barbell Row	2 × 6-8	RPE 5.5	02:30
Seated Dumbbell Shoulder Press	2 × 8-10	RPE 5.5	02:00
Lat Pulldown	2 × 10-12	RPE 6	01:30
Skull Crusher	2 × 10-12	RPE 6	01:30
Cable Lateral Raise	1 × 12-15	RPE 6.5	01:00
Incline Dumbbell Curl	1 × 12-15	RPE 6.5	01:00

LOWER A - TUE

Exercise	Sets × reps	Effort / load	Rest
Back Squat	2 × 6-8	RPE 5.5	02:30
Romanian Deadlift	2 × 8-10	RPE 5.5	02:00
Leg Press	2 × 10-12	RPE 6	01:30
Lying Leg Curl	1 × 12-15	RPE 6.5	01:00
Standing Calf Raise	2 × 10-15	RPE 6.5	01:00
Hanging Knee Raise	1 × 10-12	RPE 5.5	01:00

UPPER B - THU

Exercise	Sets × reps	Effort / load	Rest
Incline Dumbbell Press	2 × 6-8	RPE 5.5	02:30
Pull-Up	2 × 8-10	RPE 5.5	02:00
Seated Cable Row	2 × 10-12	RPE 6	01:30
Hammer Curl	2 × 10-12	RPE 6	01:30
Cable Fly	1 × 12-15	RPE 6.5	01:00
Cable Triceps Pushdown	1 × 12-15	RPE 6.5	01:00
Reverse Pec Deck	1 × 15-20	RPE 6.5	00:45

LOWER B - FRI

Exercise	Sets × reps	Effort / load	Rest
Hack Squat	2 × 6-8	RPE 5.5	02:30
Barbell Hip Thrust	2 × 8-10	RPE 5.5	02:00
Dumbbell Walking Lunge	2 × 10-12	RPE 6	01:30
Seated Leg Curl	1 × 12-15	RPE 6.5	01:00
Leg Extension	1 × 15-20	RPE 6.5	00:45
Seated Calf Raise	2 × 10-15	RPE 6.5	01:00