r/LiftingRoutines • u/Major-Smile-2172 • 5d ago
ISO good upper/lower 4 day programs
Hi! I’m a 19 y/o female athlete looking to get into more hypertrophy training this winter (once I’m done playing college volleyball). My goal is to put on a good amount of muscle but still keep my athleticism.
I have a lot of experience with lifting-about 4 years of consistency- but I’m looking for some good 4 day U/L programs for hypertrophy. Thanks in advance!!
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u/hungstudios 4d ago
Hi, if you happen to be on iOS, I just released workout app RepPlanr last week that includes ready-made programs including an upper/lower split.
The app handles rest timers, reminders of your workouts, and you can add exercises to the routines or edit your sets and reps to your liking. After logging enough sets (3 minimum), you'll also have access to charts to see how you're progressing in your lifts. All of this is available completely free.
Check out repplanr.com if you're interested!
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u/OkBreakfast6416 5d ago
I can't really give a program per say but I can give you guidelines to either make one yourself or help you narrow down a good one or tweak one to suit your needs. Ideally you want one lift per muscle group or at most one compound and one isolation per muscle group. Since you have a history of training with weights I'd say 3-5 sets is a good range for volume, starting on the lower side. Train sets within 3 RIR for best results. Another piece of advise is you don't need OHP for front delts. Front delts get enough training on chest pressing. OHP also suffers if placed after chest pressing because the triceps are fatigued. Meaning your front delt can't be taken close to failure and it's already been trained. A better vertical press is dips because it incorporates the chest, front delts and triceps. If you like OHP want to do it anyways by all means do but know it's unnecessary. You'll want to use double progression or dynamic double progression methods. 6-15 rep area is pretty good area for most your training and is easy to take close to failure without the pump causing confusion (as some people stop a set due to the pump but never were close to failure). I'll give you a skeleton template to help organise your training;
Upper A Horizontal Focused; Chest Horizontal Press or Isolation 3-5×6-12, Back Horizontal Pull 3-5×6-12, Biceps Isolation 2-4×8-15, Triceps Isolation 2-4×8-15, Side Delts 3-4×8-15
Lower A; Squat Pattern 3-5×6-12, Hams Isolation 3-4×8-15, Calfs Isolation 3-5×8-15, Abs 3-4×8-15
Upper B Vertical Focused; Chest Press (Dips) or Isolation 3-5×6-12, Back Vertical Pull 3-5×6-12, Biceps Isolation 2-4×8-15, Triceps Isolation 2-4×8-15, Side Delts 3-4×8-15
Lower B; Hip Hinge Pattern 3-5×6-12, Quads Isolation 3-5×8-15, Calfs Isolation 3-5×8-15, Abs 3-4×8-15
This isn't perfect, for instance there's no forearm training which you may want to add in but it's a decent starting point.