# Upper-Lower Hypertrophy

Alternating upper and lower body sessions to maximize muscle growth and recovery.

## Upper Body Push & Pull

You'll hit every angle of your upper body — chest, back, and arms — with a clean push-pull structure that leaves you feeling pumped and balanced.

### Warm-up

- 1 × 45s Arm Circle _(Big controlled circles, forward and back)_
- 1 × 45s Shoulder Warm-up - Resistance Band _(Light band, full range of motion)_
- 1 × 10 Push-Up (Incline) _(Slow and controlled to prime the chest)_

### Main

- 3 × 10 Bench Press - Barbell _(Controlled 2-second descent, drive through the chest)_
- 3 × 8 Pull-Up _(Full hang at the bottom, chin clears the bar)_
- **Superset · 3 rounds**
  - 10 Row (Bent-Over) - Barbell _(Brace your core, pull elbows back to hips)_
  - 15 Lateral Raise - Dumbbell _(Lead with elbows, slight bend, no swinging)_
- **Superset · 3 rounds**
  - 12 Bicep Curl - Dumbbell _(Full curl, squeeze at the top)_
  - 15 Triceps Pushdown - Cable _(Elbows pinned, extend fully at the bottom)_
- 3 × 15 Rear Delt Fly - Dumbbell _(Chest on bench, squeeze shoulder blades together)_

### Cool-down

- 1 × 40s Chest Wall Stretch _(Open chest against a doorframe or wall)_
- 1 × 40s Child's Pose Lat Stretch _(Sit back into the stretch, reach arms forward)_
- 1 × 40s Triceps Stretch - Overhead _(Each side — hold gently, breathe into it)_


## Lower Body & Core

You'll crush your legs and core with heavy squats, deadlifts, and targeted accessory work — leaving you stronger and more powerful from the ground up.

### Warm-Up

- 1 × 10 Squat (Dynamic Mobility)
- 1 × 10 Hip Circle _(Each side)_
- 1 × 8 Squat (Sky Reach)

### Main

- 4 × 8 Squat - Barbell _(Drive through your heels, brace your core throughout)_
- 3 × 10 Deadlift (Romanian) _(Hinge at the hips, keep the bar close to your legs)_
- **Superset · 3 rounds**
  - 10 Split Squat (Bulgarian) _(Each side)_
  - 10 Ab Wheel Rollout (Kneeling) _(Keep hips low, roll out only as far as you can control)_
- 3 × 15 Calf Raise _(Full range — all the way up and all the way down)_

### Cool-Down

- 1 × 30s Hamstring Stretch (Supine) _(Each side)_
- 1 × 30s Kneeling Hip Flexor Stretch
- 1 × 30s Calf Stretch _(Each side)_