Upper/Lower 4-Day — Intermediate
Bodybuilding4 days
8-week hypertrophy and strength block. Each muscle twice a week. Add 2.5 kg when every set reaches the top of the rep range with good form.
سBy سارا کریمیVerifiedUpper — StrengthDay 1
- A
Barbell Bench Press
4 × 5–6RIR 2Rest 180 s
ستهای گرمکردن جدا حساب میشوند
- A
- B
Barbell Bent-Over Row
4 × 6–8RIR 2Rest 150 s
- B
- C
Standing Overhead Press
3 × 6–8RIR 2Rest 120 s
- C
- D
Lat Pulldown
3 × 8–10RIR 2Rest 90 s
- D
- E
EZ-Bar Curl
2 × 8–10RIR 1Rest 60 s
- E
- F
Skull Crusher
2 × 8–10RIR 1Rest 60 s
- F
Lower — StrengthDay 2
- A
Barbell Back Squat
4 × 5–6RIR 2Rest 180 s
عمق تا موازی یا پایینتر
- A
- B
Romanian Deadlift
3 × 6–8RIR 2Rest 150 s
- B
- C
Leg Press
3 × 8–10RIR 2Rest 120 s
- C
- D
Lying Leg Curl
3 × 8–10RIR 1Rest 90 s
- D
- E
Standing Calf Raise
4 × 8–12RIR 1Rest 60 s
- E
- F
Plank
3 × 45 sRest 45 s
- F
Upper — VolumeDay 3
- A
Incline Dumbbell Press
3 × 8–12RIR 1Rest 120 s
- A
- B
Seated Cable Row
3 × 10–12RIR 1Rest 90 s
- B
- C
Seated Dumbbell Shoulder Press
3 × 10–12RIR 1Rest 90 s
- C
- D
One-Arm Dumbbell Row
3 × 10–12RIR 1Rest 60 s
هر طرف
- D
- E
Dumbbell Lateral Raise
3 × 12–15RIR 0Rest 60 s
- E
- F
Cable Crossover
2 × 12–15RIR 0Rest 60 s
- F
- G
Hammer Curl
2 × 10–12RIR 0Rest 60 s
- G
- H
Rope Triceps Pushdown
2 × 10–12RIR 0Rest 60 s
- H
Lower — VolumeDay 4
- A
Hack Squat
3 × 8–12RIR 1Rest 120 s
- A
- B
Barbell Hip Thrust
3 × 8–12RIR 1Rest 90 s
- B
- C
Bulgarian Split Squat
3 × 10–12RIR 1Rest 90 s
هر پا
- C
- D
Leg Extension
3 × 12–15RIR 0Rest 60 s
- D
- E
Seated Leg Curl
3 × 12–15RIR 0Rest 60 s
- E
- F
Seated Calf Raise
3 × 12–15RIR 0Rest 60 s
- F
- G
Hanging Knee Raise
3 × 10–15Rest 60 s
- G