Upper/Lower Hypertrophy Split
4 days · 25 exercises
Muscle buildingIntermediate4× / week
A classic upper/lower split for advanced lifters with training experience. Every muscle group is trained twice a week - the best compromise between frequency and recovery. Heavy compound lifts open each session, followed by isolation work in the 8-15 rep range. Progression through weight and reps within those ranges.
Tag 1 – Oberkörper A
Barbell Bench Press4 × 6-10 · 120s rest
Barbell Bent Over Row4 × 8-10 · 120s rest
Dumbbell Seated Overhead Press3 × 8-12 · 90s rest
Machine Pulldown3 × 10-12 · 90s rest
Dumbbell Curl3 × 10-12 · 60s rest
Cable Rope Pushdown3 × 10-12 · 60s rest
Tag 2 – Unterkörper A
Barbell Squat4 × 6-10 · 150s rest
Barbell Stiff Leg Deadlifts3 × 8-10 · 120s rest
Machine Leg Press3 × 10-12 · 90s rest
Dumbbell Leg Curl3 × 10-12 · 90s rest
Kettlebell Calf Raise4 × 12-15 · 60s rest
Machine Crunch3 × 12-15 · 60s rest
Tag 3 – Oberkörper B
Dumbbell Incline Bench Press4 × 8-12 · 90s rest
Pull Ups4 × 6-10 · 120s rest
Machine Seated Cable Row3 × 10-12 · 90s rest
Cable Pec Fly3 × 12-15 · 60s rest
Dumbbell Lateral Raise3 × 12-15 · 60s rest
Dumbbell Hammer Curl3 × 10-12 · 60s rest
Dumbbell Seated Overhead Tricep Extension3 × 10-12 · 60s rest
Tag 4 – Unterkörper B
Dumbbell Bulgarian Split Squat3 × 8-12 · 90s rest
Kettlebell Hip Thrust4 × 10-12 · 90s rest
Kettlebell Romanian Deadlift3 × 10-12 · 90s rest
Machine Leg Extension3 × 12-15 · 60s rest
Dumbbell Single Leg Calf Raise3 × 12-15 · 60s rest
Hanging Knee Raises3 × 10-15 · 60s rest