Hypertrophy Routine for Upper and Lower Body

Very good fitness lovers! Today we are going to propose a hypertrophy routine divided into upper body and lower body. As you will see, it is not the classic routine of training one muscle group a day, but we train the whole body in two days, one for the torso and the other for the leg, so we can train all the muscle groups twice a week, which is a great stimulus. because we increase the frequency of training when the muscle is already recovered, which is 48-72 hours.

This routine would be designed to be done 4 days a week, an example of weekly planning would be the following, although as you know it will depend on the availability of each one.




The routine could be approached in many ways to achieve hypertrophy and strength, we could play with a heavier training day focused on strength and a more “soft” one focused on hypertrophy but we are not going to go into each other’s personal goals in more depth.  We could also vary the exercises the second day that we had to do the routine. On Monday we would do some exercises for the torso and on Thursday 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 one, below we propose one focused on hypertrophy as well as some basic tips. Also mention that each one has their level, for some it may be a low volume of work and for others a lot depending on their level, we must not forget the principle of Individualization in training.

Tips for the routine:

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

– When performing the exercises, do not neglect your technique, do not block the joints, and perform complete tours as normal.

– Give importance to the breaks between series, it is essential, since a training session changes completely depending on the recovery we make.

– If you have doubts about any exercise, ask your room monitor.

– Try not to reach muscle failure.

– Give importance to the mirror, focus on the muscle and notice how it contracts, mind-muscle connection! Vital when it comes to good muscle development!

– At the same time that we lower the repetitions, we increase weight.

– The cadence is the speed of execution, concentric phase in 1” explosively and eccentric phase 3” maintaining the descent all the time at the same speed.


Rest between sets: 60”

Running Speed/Cadence: 1/3

1 – Incline Dumbbell Press 4 x 15/12/10/8

2 – Pointed Row – 4 x 15/12/10/8

3 – Flat Bar Bench Press – 3 x 12/10/8

4 – Open Chest Pulldown – 3 x 12/10/8

5 – Independent Machine Shoulder Press – 3 x 12/10/8

6 – Pulley Chin Up Row – 3 x 12/10/8

7 – Cable Triceps Extension – 3 x 12/10/8

8 – 30º bench supine biceps curl – 3 x 12/10/8

Instructions:  LEG

Rest between sets: 60”

Running Speed/Cadence: 1/3

1 – Free Squat – 3 x 12/10/8

2 – Dumbbell Deadlift – 3 x 12/10/8

3 – Walking Lunge – 3 x 24/20/16

4 – Hip Strike Quad Machine – 3 x 12/10/8

5 – Quadriceps Extension – 3 x 12/10/8

6 – Hamstring Curl – 3 x 12/10/8

7 – Twin in Multipower – 4 x 15/12/10/8


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