Programs / Strength
Hypertrophy Upper/Lower Split
An eight-week, four-day upper/lower plan for adding muscle with moderate loads, clean reps, and simple weekly progression.
- Length
- 8 weeks
- Days / week
- 4
- Session time
- 55–75 min
- Level
- Intermediate
Who it's for
Lifters who already know the squat, hinge, press, and row and want a body-composition block. Beginners who just finished an introductory strength plan can use this if they keep the loads conservative.
Goal
Add quality training volume to the major muscle groups, improve work capacity, and progress by small load or rep increases rather than by grinding.
Equipment
- Barbell and/or dumbbells
- Bench and a rack
- A cable stack, bands, or rings for rows and pulldowns
- Optional: machines, preacher bench, calf block
Warm-up
- 3 minutes easy bike, row, or walk
- Shoulder CARs or band pull-aparts, 10 reps
- 10 bodyweight squats and 8 hip hinges on lower days
- One or two light ramp sets of the first lift
Cooldown
- Easy walk, 2 minutes
- 30–45 seconds of stretching for the muscle groups you just trained
- Optional: 5 slow breaths, long exhale
Weeks 1–4: Settle the volume
Weeks 1–4
Most compound lifts are three or four sets of 8–12 at RPE 7. When you hit the top of the rep range on every set with a clean last rep, add the smallest plate or a couple of reps next time.
Upper A — Horizontal push and pull
60–75 min
| Exercise | Sets | Reps / work | Intensity | Rest |
|---|---|---|---|---|
| Bench press or dumbbell bench press | 4 | 8–10 | RPE 7 | 2 min |
| Chest-supported row or barbell row | 4 | 8–10 | RPE 7 | 2 min |
| Incline dumbbell press | 3 | 10–12 | RPE 7 | 90 sec |
| One-arm dumbbell row | 3 | 10 each side | RPE 7 | 90 sec |
| Lateral raise | 3 | 15 | RPE 7 | 45 sec |
| Triceps pressdown or overhead extension, then a curl | 2 | 10–12 each | RPE 7 | 45 sec |
Lower A — Squat emphasis
60–75 min
| Exercise | Sets | Reps / work | Intensity | Rest |
|---|---|---|---|---|
| Back squat, front squat, or goblet squat | 4 | 8–10 | RPE 7 | 2–3 min |
| Romanian deadlift | 3 | 8–10 | RPE 7 | 2 min |
| Walking lunge or split squat | 3 | 8–10 each side | RPE 7 | 90 sec |
| Leg curl or stability-ball curl | 3 | 10 | RPE 7 | 60 sec |
| Calf raise | 3 | 10–15 | RPE 7 | 45 sec |
| Curl-up, dead bug, or side plank | 3 | 8–12 or 20–30 sec | — | 45 sec |
Upper B — Vertical push and pull
60–75 min
| Exercise | Sets | Reps / work | Intensity | Rest | Notes |
|---|---|---|---|---|---|
| Overhead press, seated dumbbell press, or landmine press | 4 | 8–10 | RPE 7 | 2 min | |
| Pull-up, assisted pull-up, or lat pulldown | 4 | 6–10 | RPE 7 | 2 min | Add a slow lowering if you cannot yet do six strict reps. |
| Weighted or unweighted push-up, or a machine chest press | 3 | 10–12 | RPE 7 | 90 sec | |
| Face pull or rear-delt raise | 3 | 15 | RPE 7 | 45 sec | |
| Lateral raise, slightly lighter than Upper A | 3 | 12 | RPE 7 | 45 sec | |
| Curl variation, then a triceps set | 2 | 10–12 each | RPE 7 | 45 sec |
Lower B — Hinge emphasis
60–75 min
| Exercise | Sets | Reps / work | Intensity | Rest | Notes |
|---|---|---|---|---|---|
| Trap-bar deadlift, conventional deadlift, or hip thrust as the main hinge | 4 | 6–8 | RPE 7 | 3 min | Choose one main hinge and keep it for the block. |
| Bulgarian split squat or step-up | 3 | 8–10 each side | RPE 7 | 90 sec | |
| Leg extension or heel-elevated goblet squat | 3 | 10–12 | RPE 7 | 60 sec | |
| Hip thrust or single-leg glute bridge if it was not the main lift | 3 | 8–12 | RPE 7 | 90 sec | |
| Calf raise | 3 | 10–15 | RPE 7 | 45 sec | |
| Farmer carry or suitcase carry | 3 | 30–40 m | RPE 7 | 60 sec |
Weeks 5–8: Progress, then ease off
Weeks 5–8
Keep the same days and lifts. Nudge load or reps when the last set is still at RPE 7. In weeks 5–7 you may add a fourth set to one compound lift per day if recovery is good. Week 8 drops that extra set and trims isolation work in half.
Upper A — Horizontal push and pull
60–75 min
| Exercise | Sets | Reps / work | Intensity | Rest | Notes |
|---|---|---|---|---|---|
| Bench press or dumbbell bench press | 4 | 6–8 | RPE 7–8 | 2 min | A slightly heavier set range than weeks 1–4. |
| Chest-supported or barbell row | 4 | 6–8 | RPE 7–8 | 2 min | |
| Incline dumbbell press | 3 | 8–10 | RPE 7 | 90 sec | |
| One-arm row | 3 | 10 | RPE 7 | 90 sec | |
| Lateral raise | 3 | 12 | RPE 7 | 45 sec | |
| Triceps and curl work | 2 | 8–12 each | RPE 7 | 45 sec |
Lower A — Squat emphasis
60–75 min
| Exercise | Sets | Reps / work | Intensity | Rest |
|---|---|---|---|---|
| Squat variation | 4 | 6–8 | RPE 7–8 | 3 min |
| Romanian deadlift | 3 | 6–8 | RPE 7 | 2 min |
| Lunge or split squat | 3 | 8 each side | RPE 7 | 90 sec |
| Leg curl | 3 | 10 | RPE 7 | 60 sec |
| Calf raise and core | 3 | 10–15 | RPE 7 | 45 sec |
Upper B — Vertical push and pull
60–75 min
| Exercise | Sets | Reps / work | Intensity | Rest |
|---|---|---|---|---|
| Overhead or dumbbell press | 4 | 6–8 | RPE 7–8 | 2 min |
| Pull-up or pulldown | 4 | 6–8 | RPE 7–8 | 2 min |
| Push-up or machine press | 3 | 8–12 | RPE 7 | 90 sec |
| Rear-delt work and lateral raises | 3 | 12 | RPE 7 | 45 sec |
| Arms | 2 | 8–12 | RPE 7 | 45 sec |
Lower B — Hinge emphasis
60–75 min
| Exercise | Sets | Reps / work | Intensity | Rest |
|---|---|---|---|---|
| Main hinge | 4 | 5–6 | RPE 7–8 | 3 min |
| Split squat or step-up | 3 | 8 each side | RPE 7 | 90 sec |
| Quad accessory | 3 | 10 | RPE 7 | 60 sec |
| Glute accessory if needed, plus a carry | 3 | 8–12 or 30 m | RPE 7 | 90 sec |
Scaling
If a machine is not available, use the free-weight option listed first. If elbows or knees get cranky, swap to a neutral-grip press, a belt squat or goblet squat, and a Romanian deadlift instead of a barbell deadlift. Drop the last set of isolation work if the session would otherwise run long. Leave one or two reps in reserve on almost every set.
Notes
A good weekly shape is Upper A, Lower A, rest, Upper B, Lower B, then two rest days. Eat enough protein and sleep. Week 8 is a slightly easier week: keep the exercises, cut one work set from each main lift.
These programs are general educational guides, not personalized coaching or medical advice. Consult a qualified physician before starting a new training plan, especially if you have an injury, a medical condition, or you are returning from time off. Learn the movements first, scale the load and volume to your current ability, and stop any exercise that causes sharp or unusual pain. When a lift or skill is new — particularly Olympic weightlifting, sprinting, or contact-sport work — consider in-person coaching. You are responsible for how you use this information.
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