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Upper/Lower – 4-Day Hypertrophy Training Plan (Low Volume)

Upper/Lower – 4-Day Hypertrophy Training Plan (Low Volume)
Upper/Lower – 4-Day Hypertrophy Training Plan (Low Volume) - Image 2
Upper/Lower – 4-Day Hypertrophy Training Plan (Low Volume) - Image 3

A 4-day hypertrophy plan using an upper/lower split with short, efficient sessions. Perfect for those who want real results – without long hours in the gym.

19,99 €

Description

This 4-day Upper/Lower split is designed for people who want to build muscle mass without compromising time or energy. With short, focused workouts and a high training frequency, this program delivers maximum results through minimum fluff.

You’ll train four times a week using a rotation of Upper A, Lower A, Upper B, and Lower B, allowing for more frequent muscle stimulation – which the latest science shows is key for hypertrophy.

Each session includes carefully selected exercises, 2 effective sets, and clearly defined tempo, rest, and RIR guidelines.

Whether you’re just getting started or simply want a no-nonsense plan that works, this program is built to keep you progressing.

Get in, train hard, grow fast – and leave weakness behind.

Information

  • PDF format

  • Instant download after purchase

  • 4 short weekly sessions with high training frequency

  • Lower volume = less fatigue, more focus per set

  • Includes RIR, tempo, and suggested rest

  • Exercise notes and substitutions included

Training Days

This plan uses a 4-day Upper/Lower split. Suggested schedule:

Day 1: Upper A

Day 2: Lower A

Day 3: Rest

Day 4: Upper B

Day 5: Lower B

Day 6–7: Rest or optional light activity

Adapt to your own week – the structure is made for flexibility and recovery.

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