S-TierUltimate S-Tier — Upper Lower

4 days/weekhypertrophyintermediate, advanced

Pro programbuild muscleget strongergym

Every exercise is S-tier — the most effective movements backed by EMG research. 4-day upper/lower split with stretch-position emphasis and progressive overload.

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Day 1: Upper A

Chest · Back · Shoulders · Triceps · Biceps

Bench Press5 × 6
Bent Over Row - Barbell4 × 8/8/8/6
Incline Bench Press - Dumbbell3 × 10
Pull Up3 × 8
Lateral Raise - Cable3 × 15
Overhead Tricep Extension Rope - Cable3 × 12
Seated Incline Curl - Dumbbell3 × 12

Day 2: Lower A

Legs · Glutes · Calves · Core

Squat4 × 6
Romanian Deadlift - Barbell3 × 8
Leg Press - Machine3 × 10
Hip Thrust3 × 10
Standing Calf Raise - Machine4 × 12
Hanging Leg Raise3 × 12

Day 3: Upper B

Chest · Back · Shoulders · Triceps · Biceps

Standing Overhead Press - Barbell4 × 6
Lat Pulldown4 × 10
Incline Bench Press - Dumbbell3 × 10
One Arm Dumbbell Row3 × 10
One Arm Lateral Raise - Cable3 × 15
Skull Crusher - Barbell3 × 10
Preacher Curl - EZ Bar3 × 10

Day 4: Lower B

Legs · Glutes · Calves · Core

Hack Squat - Machine4 × 8
Romanian Deadlift - Dumbbell3 × 10
Pendulum Squat3 × 10
Hip Thrust - Smith Machine3 × 10
Standing Calf Raise - Smith Machine4 × 12
Ab Wheel3 × 12