4-Day Upper Lower Hypertrophy
4-Day Upper Lower Hypertrophy is a 4-day hypertrophy training approach focused on muscle building. Use it as a starting point for organizing and tracking consistent training.
What is the 4-Day Upper Lower Hypertrophy?
4-Day Upper Lower Hypertrophy is a 4-day hypertrophy training approach focused on muscle building. Use it as a starting point for organizing and tracking consistent training. This page gives you a practical overview of the weekly structure, intended training focus and progression approach so you can decide whether it fits your schedule and goals.
Gym Log advantage: once you've chosen the plan, you can import this workout structure into your calendar and track your sessions, sets and notes in one place.
Program-specific training plan
- Bench Press — 3–4 sets
- Chest-Supported Row — 3–4 sets
- Incline Dumbbell Press — 3 sets
- Lat Pulldown — 3 sets
- Lateral Raise — 3 sets
- Arms — 2–3 sets each
Combine major push and pull patterns with moderate accessory volume.
- Back Squat — 3–4 sets
- Romanian Deadlift — 3 sets
- Leg Press — 3 sets
- Leg Curl — 3 sets
- Calves — 3–4 sets
Prioritize compounds early, then use stable machines for additional volume.
- Overhead Press — 3 sets
- Pull-Up or Pulldown — 3–4 sets
- Machine Chest Press — 3 sets
- Cable Row — 3–4 sets
- Lateral Raise — 3–4 sets
- Arms — 3 sets each
Change exercise angles while keeping weekly muscle exposure consistent.
- Hack Squat — 3–4 sets
- Hip Thrust — 3 sets
- Leg Extension — 3 sets
- Seated Leg Curl — 3 sets
- Calves — 4 sets
- Abs — 3 sets
Use the second lower session to complement rather than duplicate Day 2.
How to use it
- Main movement patterns
- Hypertrophy-focused work
- Accessory exercises
- Manage weekly volume
Who it is for
People seeking a structured hypertrophy routine with a clear weekly schedule.
Goal
Muscle building
Progression
Progress most exercises through a rep range, adding load after the top of the range is reached with good form. Keep weekly volume appropriate to recovery.
Accuracy note
Upper/Lower Hypertrophy is a broad training category; this is a Gym Log template rather than one canonical routine.
Regardless of template, log every working set and prioritize repeatable technique, appropriate recovery and sustainable progression.
Ready to track it?
Choose a start date and import this plan into your Gym Log calendar.
Common questions about 4-Day Upper Lower Hypertrophy
How many days per week is the 4-Day Upper Lower Hypertrophy?
This Gym Log listing is organized as a 4-day-per-week program.
Who is the 4-Day Upper Lower Hypertrophy for?
People seeking a structured hypertrophy routine with a clear weekly schedule.
Can I track the 4-Day Upper Lower Hypertrophy in Gym Log?
Yes. Use the import button on this page to add the available workout structure to your Gym Log calendar, then log your actual sets, reps, weight and notes as you train.