Workout "Strength Hypertrophy Upper Lower"

Main goal: muscle development Type: split Fitness level: average Number of workouts per week: 4 Equipment required: barbell, dumbbells, machines Audience: men and women

Author: Brandon Campbell

Build strength and mass with a 4-day split built around basic compound movements. Get the best of the world of bodybuilding and the powerlifting universe!

The Strength Hypertrophy Top-Bottom workout is based on the fundamental principles of strength and mass work. The 4-day program will allow you to achieve maximum success on two fronts. This convenient and flexible split is built on the following principles:

Frequency. Experiments have shown that the increase in muscle protein synthesis (MPS) lasts up to 48 hours after training. Therefore, ideally, you need to work with each muscle more than the standard 1 time per week. This is what the PHUL split aims for - you will train each muscle group twice a week.

Compounds. The Strength Hypertrophy Upper & Lower Split is based on basic compound movements to maximize progress. Although isolation movements are also included in the training, its main goal is to increase the performance in the main strength exercises and gain kilograms of muscle mass.

Force. Two out of four workouts are entirely devoted to training in the best traditions of weightlifting. The keys to a muscular and strong body are progressive overload and time under tension. With two strength days, you will learn to lift more weight on your hypertrophy days.

Hypertrophy. In addition to the 2 strength days, there are two bodybuilding-style workouts aimed at muscle hypertrophy. An integrated approach will allow you not only to increase strength, but also to achieve a noticeable increase in muscle volume.