Workout program
Upper/Lower Power + Hypertrophy 4 Days
Heavy, low-rep power days early in the week and higher-rep volume days later. For members with 6+ months of consistent training who want both strength and size.
- Goal
- Muscle gain
- Level
- Intermediate
- Frequency
- 4 days a week
- Duration
- 12 weeks
Day by day
Upper Power
- 1Barbell Bench PressChest4 × 3-5180 s rest
- 2Incline Dumbbell PressChest3 × 6-10120 s rest
- 3Barbell Bent-over RowUpper back4 × 3-5180 s rest
- 4Lat PulldownLats3 × 6-1090 s rest
- 5Overhead PressShoulders3 × 5-8120 s rest
- 6Barbell CurlBiceps2 × 6-1060 s rest
- 7Skull CrusherTriceps2 × 6-1060 s rest
Lower Power
- 1Barbell Back SquatQuadriceps4 × 3-5180 s rest
- 2DeadliftLower back3 × 3-5180 s rest
- 3Leg PressQuadriceps4 × 10-15120 s rest
- 4Lying Leg CurlHamstrings3 × 6-1090 s rest
- 5Standing Calf RaiseCalves4 × 6-1060 s rest
Upper Hypertrophy
- 1Incline Barbell Bench PressChest4 × 8-1290 s rest
- 2Dumbbell FlyChest3 × 8-1260 s rest
- 3Seated Cable RowUpper back4 × 8-1290 s rest
- 4One-arm Dumbbell RowLats3 × 8-12 / arm60 s rest
- 5Lateral RaiseShoulders3 × 10-1560 s rest
- 6Dumbbell CurlBiceps3 × 8-1260 s rest
- 7Rope Triceps PushdownTriceps3 × 8-1260 s rest
Lower Hypertrophy
- 1Front SquatQuadriceps4 × 8-12120 s rest
- 2Walking LungeQuadriceps3 × 8-12 / leg90 s rest
- 3Leg ExtensionQuadriceps3 × 10-1560 s rest
- 4Seated Leg CurlHamstrings3 × 10-1560 s rest
- 5Seated Calf RaiseCalves3 × 8-1260 s rest
- 6Standing Calf RaiseCalves2 × 8-1260 s rest
Who it is for and how to use it
Who is this program for?
It is written for someone who knows the basic lifts and has trained regularly for a few months. The goal is muscle gain: every muscle group gets enough sets each week.
How many days a week, and for how long?
4 days a week for 12 weeks. The program has 4 different workout days.
What equipment do I need?
For the exercises in this program: Barbell, Machine, Dumbbell, Cable, EZ bar.
Can I adapt the program to myself?
Yes. Your gym or trainer can import this program into GamGym, change it for your level, equipment and schedule, and assign it to you. You then check off workouts and log your weights in the app.
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This page is general information. If you have an injury, pain or a health condition, check with a professional before doing this exercise.