The Upper-Lower (4-Days per Week) Hypertrophy Training Template is a semi-customisable excel document which allows you to easily create your own hypertrophy mesocycle. This template can be adjusted and re-used to create an infinite number of mesocycles over time.
The program follows an upper-lower split with the following muscle groups being trained on each day:
Days 1 & 3:
- Chest
- Back
- Triceps
- Biceps
Days 2 & 4:
- Quadriceps
- Hamstrings/Glutes.
- Calves
With this template, you can customise the following variables to suit your individual needs:
- Customisable volume for each muscle group
- Customisable exercise selection for each session & ability to add your own exercises
- Customisable proximity to failure using either RPE or RIR
- Prescribe & record reps and load to track performance over time
- Customisable number of weeks (2-10 weeks)
Please note that this template will only work with the full version of Microsoft Excel on a Windows or Mac computer. The functions will not work correctly using Google Sheets, or on mobile and tablet devices. This spreadsheet is password protected and the format cannot be modified.