Upper / Lower Hypertrophy workout program
Upper and lower days twice a week in the 8–15 rep range, with six or seven exercises per session to drive muscle growth.
The workouts
Upper A
- Bench Press (Barbell)4 × 8
- Bent Over Row (Barbell)4 × 8
- Shoulder Press (Dumbbell)3 × 10
- Lat Pulldown (Cable)3 × 10
- Chest Fly (Dumbbell)3 × 12
- Bicep Curl (Dumbbell)3 × 12
- Triceps Rope Pushdown3 × 12
Lower A
- Squat (Barbell)4 × 8
- Romanian Deadlift (Barbell)3 × 10
- Leg Press (Machine)3 × 12
- Lying Leg Curl (Machine)3 × 12
- Leg Extension (Machine)3 × 15
- Standing Calf Raise (Machine)4 × 15
Upper B
- Incline Bench Press (Dumbbell)4 × 10
- Seated Cable Row - V Grip (Cable)4 × 10
- Pull Up3 × 8
- Cable Fly Crossovers3 × 15
- Lateral Raise (Dumbbell)4 × 15
- Hammer Curl (Dumbbell)3 × 12
- Skullcrusher (Barbell)3 × 10
Lower B
- Front Squat4 × 10
- Hip Thrust (Barbell)3 × 10
- Bulgarian Split Squat3 × 10
- Seated Leg Curl (Machine)3 × 12
- Walking Lunge (Dumbbell)3 × 12
- Seated Calf Raise4 × 15
Weights are blank on purpose: Repto suggests your next weight from what you lifted last time. Rest times and sets are editable in the app.
Upper / Lower Hypertrophy at a glance
| Goal | Muscle gain |
|---|---|
| Level | Intermediate |
| Equipment | Full gym |
| Days per week | 4 |
| Length | Ongoing, run it as long as you progress |
| Exercises | 26 |
| Sets per week | about 87 |
| Session length | about 45 minutes |
| Rest between sets | 45–150 s |
Who this program is for
Lifters who train four days a week and care more about size than max strength.
How to schedule it
Train 4 days a week, for example Monday, Tuesday, Thursday and Friday. Run the sessions in order and start again from day one when you finish the list.
Warm up with 5–10 minutes of light cardio and one or two lighter sets of the first lift before your working sets.
How to progress
Stay inside the listed rep range. Once you hit the top of the range on every set with clean form, add the smallest weight step next session (about 2.5 kg on barbell lifts, 1–2 kg on dumbbells) and build the reps back up. End most sets one or two reps short of failure.
Repto does the bookkeeping: every set shows what you lifted last time and suggests your next weight, and the rest timer starts on its own when you tick a set.
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