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Upper and lower train hypertrophy routine

Upper and lower train hypertrophy routine
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Very good fitness lovers! Today we are going to propose a routine of hypertrophy divided into upper and lower train. As you are going to see it is not the traditional routine of training one muscle set a day but we train the whole body in a couple of days, one torso and one leg in this way we can train each and every one of the muscle sets a couple of times a week, which is a huge stimulus because we increase the frequency of training when the muscle is already recovered which are forty-eight-seventy-two hours.

Upper and lower train hypertrophy routine

This routine would be developed to be carried out four days a week, a case of weekly planning would be the next one although as you know it will depend on the availability of each one of them.


The routine for achieving hypertrophy and strength could be approached in many ways, we could play with a day of heavier training focused on force and another “softer” focused on hypertrophy but we will not go any further into the personal objectives of each of them. . We could also change the exercises on the second day of our routine. On the first day of the week we would do some exercises for the torso and on Thursday other different ones and the same with the leg.

As I mentioned before, the routine can be approached in different ways depending on the objective of each of them, now we raise one focused on hypertrophy as a few basic tips. Also mention that each one of them has its level, for some it is possible that it is little volume of work and for others much depending on their level, we must not forget the principle of Individuation in the training.

Perform a specific warm-up for the day that touches you, for example, the day of torso, we perform joint mobility of shoulders + activation of dorsal and pectoral + two series of chest and back warm-up.

When doing the exercises, do not neglect your technique, do not block the joints, and as a general rule make complete routes.

It gives relevance to the breaks between series, it is essential, inasmuch as a training changes completely depending on the restoration that we do.

If you have doubts in any exercise ask your room monitor.

Try not to get to the muscle failure.

Give relevance to the speculum, focus on the muscle and notice how it contracts, psyche-muscle connection! Vital at the time of a good muscle development!

At the same time that we lower the repetitions, we gain weight.

Upper and lower train hypertrophy routine

The cadence is the execution speed, concentric phase in 1? in an explosive way and eccentric phase three? holding the descent all the time at exactly the same speed.




1 – Inclined Press with four dumbbells x 15/12/10/8

2 – Point Rowing – four x 15/12/10/8

3 – Press flat bench bar – three x 12/10/8

4 – Open chest pull – three x 12/10/8

5 – Shoulder press independent machine – three x 12/10/8

6 – Rowing to the chin pulley – three x 12/10/8

7 – Triceps extension on pulley – three x 12/10/8

8 – Curl of biceps supine bench 30ยบ – three x 12/10/8




1 – Free Squat – three x 12/10/8

Upper and lower train hypertrophy routine

two – Deceased Weight with Dumbbells – three x 12/10/8

3 – Walking Lunge – three x 24/20/16

4 – Hip Stroke Quadriceps machine – three x 12/10/8

5 – Quadriceps extension – three x 12/10/8

6 – Femoral Curl – three x 12/10/8

7 – Twin in Multipower – four x 15/12/10/8

See you soon! ๐Ÿ™‚ And well this has been everything for today, I hope you like it, now just put it into practice and remember, any doubt just ask me! Enjoy it and train hard!

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