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4-day muscle building workout plan Upper / Lower Hypertrophy

Two upper and two lower days with paired accessory work to raise weekly volume. Keep the compounds heavy and let the pairs carry the fatigue.

Level
Intermediate
Days a week
4
Per session
57–61 min
Goal
Muscle building
Equipment
Machine, Dumbbell, Barbell, Cable Machine
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Workout schedule

4 days a week · 25 exercises · select a name for its video and how-to

Tick a box for each set you finish, or write in the reps you got. Every exercise's how-to is at gymvim.app/exercises.

Day 1 · ~57 min Upper Strength

6 exercises · 20 sets · ~57 min

  1. Barbell Bench Press Chest · Barbell 4 sets of 8 reps · 2:00 rest 2:00 rest
  2. Barbell Bent Over Row Lats · Barbell 4 sets of 8 reps · 2:00 rest 2:00 rest
  3. Dumbbell Seated Overhead Press Front Delts · Dumbbell 3 sets of 10 reps · 1:30 rest 1:30 rest
  4. Wide-Grip Lat Pulldown Lats · Cable Machine 3 sets of 10 reps · 1:30 rest 1:30 rest

  5. Superset A · 3 rounds · back to back

    1. Dumbbell Lateral Raise Side Delts · Dumbbell 3 sets of 15 reps · 0:45 rest 0:45 rest
    2. Cable Rope Pushdown Triceps · Cable Machine 3 sets of 12 reps · 0:45 rest 0:45 rest

Day 2 · ~59 min Lower Strength

6 exercises · 20 sets · ~59 min

  1. Barbell Squat Quads · Barbell 4 sets of 8 reps · 2:30 rest 2:30 rest
  2. Barbell Stiff Leg Deadlifts Glutes · Barbell 3 sets of 10 reps · 2:00 rest 2:00 rest
  3. Machine Leg Press Glutes · Machine 3 sets of 12 reps · 1:30 rest 1:30 rest

  4. Superset A · 3 rounds · back to back

    1. Lying Leg Curl Hamstrings · Machine 3 sets of 12 reps · 1:00 rest 1:00 rest
    2. Machine Leg Extension Quads · Machine 3 sets of 12 reps · 1:00 rest 1:00 rest
  5. Calf Press Calves · Machine 4 sets of 15 reps · 0:45 rest 0:45 rest

Day 3 · ~59 min Upper Volume

7 exercises · 23 sets · ~59 min

  1. Dumbbell Incline Bench Press Chest · Dumbbell 4 sets of 10 reps · 1:30 rest 1:30 rest
  2. Machine Seated Cable Row Lats · Cable Machine 4 sets of 10 reps · 1:30 rest 1:30 rest

  3. Superset A · 3 rounds · back to back

    1. Machine Dips Chest · Machine 3 sets of 10 reps · 1:15 rest 1:15 rest
    2. Machine Underhand Row Biceps · Machine 3 sets of 10 reps · 1:15 rest 1:15 rest

  4. Superset B · 3 rounds · back to back

    1. Cable Pec Fly Chest · Cable Machine 3 sets of 15 reps · 0:45 rest 0:45 rest
    2. Dumbbell Rear Delt Fly Rear Delts · Dumbbell 3 sets of 15 reps · 0:45 rest 0:45 rest
  5. Dumbbell Hammer Curl Biceps · Dumbbell 3 sets of 12 reps · 0:45 rest 0:45 rest

Day 4 · ~61 min Lower Volume

6 exercises · 20 sets · ~61 min

  1. Barbell Hip Thrust Glutes · Barbell 4 sets of 10 reps · 2:00 rest 2:00 rest
  2. Dumbbell Goblet Bulgarian Split Squat Glutes · Dumbbell 3 sets of 10 reps · 1:30 rest 1:30 rest
  3. Machine Hack Squat Quads · Machine 3 sets of 12 reps · 1:30 rest 1:30 rest
  4. Seated Leg Curl Hamstrings · Machine 3 sets of 15 reps · 1:00 rest 1:00 rest
  5. Smith Machine Calf Raise Calves · Machine 4 sets of 15 reps · 0:45 rest 0:45 rest
  6. Hanging Knee Raises Abs · Bodyweight 3 sets of 12 reps · 1:00 rest 1:00 rest

About this plan

Who it's for

For people who have trained regularly for a while. You'll need the equipment listed above.

Not the right fit?

What to expect

Each week is 83 working sets across 25 exercises, about 3 h 55 min in total.

Sets run from 8 to 15 reps, with 0:45 to 2:30 of rest between them.

Main muscles: Chest, Lats, Front Delts, Side Delts, Triceps, Quads, Glutes, Hamstrings, Calves, Biceps, Rear Delts, Abs.

How to progress

Muscle grows when the work keeps getting a little harder, so the plan only does its job if the numbers move.

  1. Hit the target. Finish every rep of every set at the listed target, with good form. On the Barbell Bench Press that means all 4 sets of 8.
  2. Add weight, or a rep. Next session, add the smallest weight step you can and work back up to the target. If the weight can't go up yet, add a rep instead. On bodyweight moves like the Hanging Knee Raises, lower more slowly or move to a harder variation.
  3. Beat last week. At this level the numbers move week to week rather than every session. Aim to beat last week on each exercise, even by a single rep.

If an exercise stalls: Stuck for two or three weeks running? Take a little weight off and build back up.

When it gets easy: Power Pump Upper / Lower, the same goal at advanced level, 4 days a week.

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