Hypertrophy Advanced 12 weeks 4 days/wk

Push Pull Legs 6-Day Upper/Lower 4-Day Strength

Upper/lower with heavy strength focus.

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Push Pull Legs 6-Day Upper/Lower 4-Day Strength
by Coach Reyes 75 min / session
Session length
75 min
Program length
12 weeks
Days / week
4 days
Primary goal
Hypertrophy
Prerequisites

At least 6 months consistent training. Comfortable with barbell squat, bench, deadlift and overhead press technique.

How to progress

Add load when the top set feels RPE 6–7. Take a deload week (50% volume, same intensity) every 4th week.

🔥 Warm-up
  1. 5 min easy row
  2. Dynamic mobility for shoulders/hips
  3. 2 specific warm-up sets at 50% / 75%
💨 Cool-down
  1. 5 min walk
  2. Static stretch target muscles 30s each
  3. Box breathing 4-4-4-4 x 5 rounds
Weekly schedule

4-day split

Day 1
Push A
Chest, Shoulders, Triceps
1.
4
6–8
120s
2.
3
8–10
90s
3.
3
8–10
90s
4.
3
12–15
60s
Day 2
Pull A
Back, Biceps
1.
3
5
180s
2.
4
AMRAP
90s
3.
4
8–10
90s
4.
3
10–12
60s
5.
3
15
60s
Day 3
Legs A
Quads, Glutes, Hamstrings
1.
4
6–8
150s
2.
3
8–10
120s
3.
3
10 each
90s
4.
3
12
90s
5.
3
45s
45s
Day 4
Push B
Chest, Shoulders, Triceps
1.
4
8–10
120s
2.
3
8–10
90s
3.
3
6–8
120s
Coach notes
  • ▸ This is a advanced-level plan over 12 weeks.
  • ▸ Sessions average 75 min. Adjust based on recovery.
  • ▸ Take a deload week (50% volume) every 4th week.
Intermediate 6 days Hypertrophy Barbell Upper/Lower Advanced

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