Upper Lower 4 Day Busy Gym Superset Extravaganza

Build Muscle

9 weeks / 4 days per week

Feel the pain reap the gain

Reviews

0 reviews

Week 1

Day 1

Lying Leg Curl (Machine plate loaded)

Assistance
3 x 6 reps

Squat

Main

5 x 65%

5 x 75%

5 x 85%

5 x 85%

5 x 85%

Upright Row MYO REP (Barbell)

Assistance
3 x 10 reps

Leg Extension (Machine plate loaded)

Assistance
3 x 12 reps

Leg Press (Machine)

Assistance
3 x 15 reps

Bar Pushdown MYO REP(Cable)

Assistance
3 x 15 reps

Pushdown (Machine)

Assistance
2 x 10 reps

Day 2

Bench Press

Main

5 x 65%

5 x 75%

5 x 85%

5 x 85%

5 x 85%

Bench Press

Supplemental
5 x 5 reps

Pullover (Dumbbell)

Assistance
3 x 10 reps

Shoulder Press (Dumbbell)

Assistance
3 x 10 reps

Incline Hammer Curl MYO REP(Dumbbell)

Assistance
3 x 12 reps

One Arm Pulldown (Cable)

Assistance
3 x 10 reps

Curl (Machine)

Assistance
2 x 15 reps

Day 3

Lying Leg Curl (Machine plate loaded)

Assistance
3 x 10 reps

Stiff Leg Deadlift (Barbell)

Main

5 x 65%

5 x 75%

5 x 85%

5 x 85%

5 x 85%

Upright Row MYO REP (Barbell)

Assistance
3 x 12 reps

Single Leg Split Squat (Dumbbell)

Assistance
2 x 12 reps

Incline Triceps Extension (Barbell)

Assistance
3 x 12 reps

Bar Pushdown MYO REP(Cable)

Assistance
3 x 16 reps

Reverse Fly (Cable)

Assistance
3 x 15 reps

Day 4

Shoulder Press (Dumbbell)

Main

5 x 65%

5 x 75%

5 x 85%

5 x 85%

5 x 85%

Bench Preacher Curl (Dumbbell)

Assistance
3 x 8 reps

Bench Press (Dumbbell)

Supplemental
5 x 5 reps

Bent-over Row (Dumbbell)

Assistance
2 x 8 reps

Close Grip Pulldown (Machine)

Assistance
3 x 15 reps

Reverse Curl (Barbell)

Assistance
3 x 15 reps

Rear Lateral Raise (Dumbbell)

Assistance
3 x 15 reps

Week 2

Day 1

Lying Leg Curl (Machine plate loaded)

Assistance
3 x 10 reps

Squat

Main

5 x 70%

5 x 80%

5 x 90%

5 x 90%

5 x 90%

Upright Row MYO REP (Barbell)

Assistance
3 x 10 reps

Leg Extension (Machine plate loaded)

Assistance
3 x 12 reps

Leg Press (Machine)

Assistance
3 x 15 reps

Bar Pushdown MYO REP(Cable)

Assistance
3 x 15 reps

Pushdown (Machine)

Assistance
2 x 10 reps

Day 2

Bench Press

Main

5 x 70%

5 x 80%

5 x 90%

5 x 90%

5 x 90%

Bench Press

Supplemental
5 x 5 reps

Pullover (Dumbbell)

Assistance
3 x 10 reps

Shoulder Press (Dumbbell)

Assistance
3 x 10 reps

Incline Hammer Curl MYO REP(Dumbbell)

Assistance
3 x 12 reps

One Arm Pulldown (Cable)

Assistance
3 x 10 reps

Curl (Machine)

Assistance
2 x 15 reps

Day 3

Lying Leg Curl (Machine plate loaded)

Assistance
3 x 10 reps

Stiff Leg Deadlift (Barbell)

Main

5 x 70%

5 x 80%

5 x 90%

5 x 90%

5 x 90%

Upright Row MYO REP (Barbell)

Assistance
3 x 12 reps

Single Leg Split Squat (Dumbbell)

Assistance
2 x 12 reps

Incline Triceps Extension (Barbell)

Assistance
3 x 12 reps

Bar Pushdown MYO REP(Cable)

Assistance
3 x 16 reps

Reverse Fly (Cable)

Assistance
3 x 15 reps

Day 4

Shoulder Press (Dumbbell)

Main

5 x 70%

5 x 80%

5 x 90%

5 x 90%

5 x 90%

Bench Preacher Curl (Dumbbell)

Assistance
3 x 8 reps

Bench Press (Dumbbell)

Supplemental
5 x 5 reps

Bent-over Row (Dumbbell)

Assistance
2 x 8 reps

Close Grip Pulldown (Machine)

Assistance
3 x 15 reps

Reverse Curl (Barbell)

Assistance
3 x 15 reps

Rear Lateral Raise (Dumbbell)

Assistance
3 x 15 reps

Week 3

Day 1

Lying Leg Curl (Machine plate loaded)

Assistance
3 x 10 reps

Squat

Main

5 x 75%

5 x 85%

5 x 95%

5 x 95%

5 x 95%

Upright Row MYO REP (Barbell)

Assistance
3 x 10 reps

Leg Extension (Machine plate loaded)

Assistance
3 x 12 reps

Leg Press (Machine)

Assistance
3 x 15 reps

Bar Pushdown MYO REP(Cable)

Assistance
3 x 15 reps

Pushdown (Machine)

Assistance
2 x 10 reps

Day 2

Bench Press

Main

5 x 75%

5 x 85%

5 x 95%

5 x 95%

5 x 95%

Bench Press

Supplemental
5 x 5 reps

Pullover (Dumbbell)

Assistance
3 x 10 reps

Shoulder Press (Dumbbell)

Assistance
3 x 10 reps

Incline Hammer Curl MYO REP(Dumbbell)

Assistance
3 x 12 reps

One Arm Pulldown (Cable)

Assistance
3 x 10 reps

Curl (Machine)

Assistance
2 x 15 reps

Day 3

Lying Leg Curl (Machine plate loaded)

Assistance
3 x 10 reps

Stiff Leg Deadlift (Barbell)

Main

5 x 75%

5 x 85%

5 x 95%

5 x 95%

5 x 95%

Upright Row MYO REP (Barbell)

Assistance
3 x 12 reps

Single Leg Split Squat (Dumbbell)

Assistance
2 x 12 reps

Incline Triceps Extension (Barbell)

Assistance
3 x 12 reps

Bar Pushdown MYO REP(Cable)

Assistance
3 x 16 reps

Reverse Fly (Cable)

Assistance
3 x 15 reps

Day 4

Shoulder Press (Dumbbell)

Main

5 x 75%

5 x 85%

5 x 95%

5 x 95%

5 x 95%

Bench Preacher Curl (Dumbbell)

Assistance
3 x 8 reps

Bench Press (Dumbbell)

Supplemental
5 x 5 reps

Bent-over Row (Dumbbell)

Assistance
2 x 8 reps

Close Grip Pulldown (Machine)

Assistance
3 x 15 reps

Reverse Curl (Barbell)

Assistance
3 x 15 reps

Rear Lateral Raise (Dumbbell)

Assistance
3 x 15 reps

Week 4

Day 1

Lying Leg Curl (Machine plate loaded)

Assistance
3 x 6 reps

Squat

Main

5 x 65%

5 x 75%

5 x 85%

5 x 85%

5 x 85%

Upright Row MYO REP (Barbell)

Assistance
3 x 10 reps

Leg Extension (Machine plate loaded)

Assistance
3 x 12 reps

Leg Press (Machine)

Assistance
3 x 15 reps

Bar Pushdown MYO REP(Cable)

Assistance
3 x 15 reps

Pushdown (Machine)

Assistance
2 x 10 reps

Day 2

Bench Press

Main

5 x 65%

5 x 75%

5 x 85%

5 x 85%

5 x 85%

Bench Press

Supplemental
5 x 5 reps

Pullover (Dumbbell)

Assistance
3 x 10 reps

Shoulder Press (Dumbbell)

Assistance
3 x 10 reps

Incline Hammer Curl MYO REP(Dumbbell)

Assistance
3 x 12 reps

One Arm Pulldown (Cable)

Assistance
3 x 10 reps

Curl (Machine)

Assistance
2 x 15 reps

Day 3

Lying Leg Curl (Machine plate loaded)

Assistance
3 x 10 reps

Stiff Leg Deadlift (Barbell)

Main

5 x 65%

5 x 75%

5 x 85%

5 x 85%

5 x 85%

Upright Row MYO REP (Barbell)

Assistance
3 x 12 reps

Single Leg Split Squat (Dumbbell)

Assistance
2 x 12 reps

Incline Triceps Extension (Barbell)

Assistance
3 x 12 reps

Bar Pushdown MYO REP(Cable)

Assistance
3 x 16 reps

Reverse Fly (Cable)

Assistance
3 x 15 reps

Day 4

Shoulder Press (Dumbbell)

Main

5 x 65%

5 x 75%

5 x 85%

5 x 85%

5 x 85%

Bench Preacher Curl (Dumbbell)

Assistance
3 x 8 reps

Bench Press (Dumbbell)

Supplemental
5 x 5 reps

Bent-over Row (Dumbbell)

Assistance
2 x 8 reps

Close Grip Pulldown (Machine)

Assistance
3 x 15 reps

Reverse Curl (Barbell)

Assistance
3 x 15 reps

Rear Lateral Raise (Dumbbell)

Assistance
3 x 15 reps

Week 5

Day 1

Lying Leg Curl (Machine plate loaded)

Assistance
3 x 10 reps

Squat

Main

5 x 70%

5 x 80%

5 x 90%

5 x 90%

5 x 90%

Upright Row MYO REP (Barbell)

Assistance
3 x 10 reps

Leg Extension (Machine plate loaded)

Assistance
3 x 12 reps

Leg Press (Machine)

Assistance
3 x 15 reps

Bar Pushdown MYO REP(Cable)

Assistance
3 x 15 reps

Pushdown (Machine)

Assistance
2 x 10 reps

Day 2

Bench Press

Main

5 x 70%

5 x 80%

5 x 90%

5 x 90%

5 x 90%

Bench Press

Supplemental
5 x 5 reps

Pullover (Dumbbell)

Assistance
3 x 10 reps

Shoulder Press (Dumbbell)

Assistance
3 x 10 reps

Incline Hammer Curl MYO REP(Dumbbell)

Assistance
3 x 12 reps

One Arm Pulldown (Cable)

Assistance
3 x 10 reps

Curl (Machine)

Assistance
2 x 15 reps

Day 3

Lying Leg Curl (Machine plate loaded)

Assistance
3 x 10 reps

Stiff Leg Deadlift (Barbell)

Main

5 x 70%

5 x 80%

5 x 90%

5 x 90%

5 x 90%

Upright Row MYO REP (Barbell)

Assistance
3 x 12 reps

Single Leg Split Squat (Dumbbell)

Assistance
2 x 12 reps

Incline Triceps Extension (Barbell)

Assistance
3 x 12 reps

Bar Pushdown MYO REP(Cable)

Assistance
3 x 16 reps

Reverse Fly (Cable)

Assistance
3 x 15 reps

Day 4

Shoulder Press (Dumbbell)

Main

5 x 70%

5 x 80%

5 x 90%

5 x 90%

5 x 90%

Bench Preacher Curl (Dumbbell)

Assistance
3 x 8 reps

Bench Press (Dumbbell)

Supplemental
5 x 5 reps

Bent-over Row (Dumbbell)

Assistance
2 x 8 reps

Close Grip Pulldown (Machine)

Assistance
3 x 15 reps

Reverse Curl (Barbell)

Assistance
3 x 15 reps

Rear Lateral Raise (Dumbbell)

Assistance
3 x 15 reps

Week 6

Day 1

Lying Leg Curl (Machine plate loaded)

Assistance
3 x 10 reps

Squat

Main

5 x 75%

5 x 85%

5 x 95%

5 x 95%

5 x 95%

Upright Row MYO REP (Barbell)

Assistance
3 x 10 reps

Leg Extension (Machine plate loaded)

Assistance
3 x 12 reps

Leg Press (Machine)

Assistance
3 x 15 reps

Bar Pushdown MYO REP(Cable)

Assistance
3 x 15 reps

Pushdown (Machine)

Assistance
2 x 10 reps

Day 2

Bench Press

Main

5 x 75%

5 x 85%

5 x 95%

5 x 95%

5 x 95%

Bench Press

Supplemental
5 x 5 reps

Pullover (Dumbbell)

Assistance
3 x 10 reps

Shoulder Press (Dumbbell)

Assistance
3 x 10 reps

Incline Hammer Curl MYO REP(Dumbbell)

Assistance
3 x 12 reps

One Arm Pulldown (Cable)

Assistance
3 x 10 reps

Curl (Machine)

Assistance
2 x 15 reps

Day 3

Lying Leg Curl (Machine plate loaded)

Assistance
3 x 10 reps

Stiff Leg Deadlift (Barbell)

Main

5 x 75%

5 x 85%

5 x 95%

5 x 95%

5 x 95%

Upright Row MYO REP (Barbell)

Assistance
3 x 12 reps

Single Leg Split Squat (Dumbbell)

Assistance
2 x 12 reps

Incline Triceps Extension (Barbell)

Assistance
3 x 12 reps

Bar Pushdown MYO REP(Cable)

Assistance
3 x 16 reps

Reverse Fly (Cable)

Assistance
3 x 15 reps

Day 4

Shoulder Press (Dumbbell)

Main

5 x 75%

5 x 85%

5 x 95%

5 x 95%

5 x 95%

Bench Preacher Curl (Dumbbell)

Assistance
3 x 8 reps

Bench Press (Dumbbell)

Supplemental
5 x 5 reps

Bent-over Row (Dumbbell)

Assistance
2 x 8 reps

Close Grip Pulldown (Machine)

Assistance
3 x 15 reps

Reverse Curl (Barbell)

Assistance
3 x 15 reps

Rear Lateral Raise (Dumbbell)

Assistance
3 x 15 reps

Week 7

Day 1

Lying Leg Curl (Machine plate loaded)

Assistance
3 x 10 reps

Squat

Main

5 x 65%

5 x 75%

5 x 85%

5 x 85%

5 x 85%

Upright Row MYO REP (Barbell)

Assistance
3 x 10 reps

Leg Extension (Machine plate loaded)

Assistance
3 x 12 reps

Leg Press (Machine)

Assistance
3 x 15 reps

Bar Pushdown MYO REP(Cable)

Assistance
3 x 15 reps

Pushdown (Machine)

Assistance
2 x 10 reps

Day 2

Bench Press

Main

5 x 65%

5 x 75%

5 x 85%

5 x 85%

5 x 85%

Bench Press

Supplemental
5 x 5 reps

Pullover (Dumbbell)

Assistance
3 x 10 reps

Shoulder Press (Dumbbell)

Assistance
3 x 10 reps

Incline Hammer Curl MYO REP(Dumbbell)

Assistance
3 x 12 reps

One Arm Pulldown (Cable)

Assistance
3 x 10 reps

Curl (Machine)

Assistance
2 x 15 reps

Day 3

Lying Leg Curl (Machine plate loaded)

Assistance
3 x 10 reps

Stiff Leg Deadlift (Barbell)

Main

5 x 65%

5 x 75%

5 x 85%

5 x 85%

5 x 85%

Upright Row MYO REP (Barbell)

Assistance
3 x 12 reps

Single Leg Split Squat (Dumbbell)

Assistance
2 x 12 reps

Incline Triceps Extension (Barbell)

Assistance
3 x 12 reps

Bar Pushdown MYO REP(Cable)

Assistance
3 x 16 reps

Reverse Fly (Cable)

Assistance
3 x 15 reps

Day 4

Shoulder Press (Dumbbell)

Main

5 x 65%

5 x 75%

5 x 85%

5 x 85%

5 x 85%

Bench Preacher Curl (Dumbbell)

Assistance
3 x 8 reps

Bench Press (Dumbbell)

Supplemental
5 x 5 reps

Bent-over Row (Dumbbell)

Assistance
2 x 8 reps

Close Grip Pulldown (Machine)

Assistance
3 x 15 reps

Reverse Curl (Barbell)

Assistance
3 x 15 reps

Rear Lateral Raise (Dumbbell)

Assistance
3 x 15 reps

Week 8

Day 1

Lying Leg Curl (Machine plate loaded)

Assistance
3 x 10 reps

Squat

Main

5 x 70%

5 x 80%

5 x 90%

5 x 90%

5 x 90%

Upright Row MYO REP (Barbell)

Assistance
3 x 10 reps

Leg Extension (Machine plate loaded)

Assistance
3 x 12 reps

Leg Press (Machine)

Assistance
3 x 15 reps

Bar Pushdown MYO REP(Cable)

Assistance
3 x 15 reps

Pushdown (Machine)

Assistance
2 x 10 reps

Day 2

Bench Press

Main

5 x 70%

5 x 80%

5 x 90%

5 x 90%

5 x 90%

Bench Press

Supplemental
5 x 5 reps

Pullover (Dumbbell)

Assistance
3 x 10 reps

Shoulder Press (Dumbbell)

Assistance
3 x 10 reps

Incline Hammer Curl MYO REP(Dumbbell)

Assistance
3 x 12 reps

One Arm Pulldown (Cable)

Assistance
3 x 10 reps

Curl (Machine)

Assistance
2 x 15 reps

Day 3

Lying Leg Curl (Machine plate loaded)

Assistance
3 x 10 reps

Stiff Leg Deadlift (Barbell)

Main

5 x 70%

5 x 80%

5 x 90%

5 x 90%

5 x 90%

Upright Row MYO REP (Barbell)

Assistance
3 x 12 reps

Single Leg Split Squat (Dumbbell)

Assistance
2 x 12 reps

Incline Triceps Extension (Barbell)

Assistance
3 x 12 reps

Bar Pushdown MYO REP(Cable)

Assistance
3 x 16 reps

Reverse Fly (Cable)

Assistance
3 x 15 reps

Day 4

Shoulder Press (Dumbbell)

Main

5 x 70%

5 x 80%

5 x 90%

5 x 90%

5 x 90%

Bench Preacher Curl (Dumbbell)

Assistance
3 x 8 reps

Bench Press (Dumbbell)

Supplemental
5 x 5 reps

Bent-over Row (Dumbbell)

Assistance
2 x 8 reps

Close Grip Pulldown (Machine)

Assistance
3 x 15 reps

Reverse Curl (Barbell)

Assistance
3 x 15 reps

Rear Lateral Raise (Dumbbell)

Assistance
3 x 15 reps

Week 9

Day 1

Lying Leg Curl (Machine plate loaded)

Assistance
3 x 10 reps

Squat

Main

5 x 75%

5 x 85%

5 x 95%

5 x 95%

5 x 95%

Upright Row MYO REP (Barbell)

Assistance
3 x 10 reps

Leg Extension (Machine plate loaded)

Assistance
3 x 12 reps

Leg Press (Machine)

Assistance
3 x 15 reps

Bar Pushdown MYO REP(Cable)

Assistance
3 x 15 reps

Pushdown (Machine)

Assistance
2 x 10 reps

Day 2

Bench Press

Main

5 x 75%

5 x 85%

5 x 95%

5 x 95%

5 x 95%

Bench Press

Supplemental
5 x 5 reps

Pullover (Dumbbell)

Assistance
3 x 10 reps

Shoulder Press (Dumbbell)

Assistance
3 x 10 reps

Incline Hammer Curl MYO REP(Dumbbell)

Assistance
3 x 12 reps

One Arm Pulldown (Cable)

Assistance
3 x 10 reps

Curl (Machine)

Assistance
2 x 15 reps

Day 3

Lying Leg Curl (Machine plate loaded)

Assistance
3 x 10 reps

Stiff Leg Deadlift (Barbell)

Main

5 x 75%

5 x 85%

5 x 95%

5 x 95%

5 x 95%

Upright Row MYO REP (Barbell)

Assistance
3 x 12 reps

Single Leg Split Squat (Dumbbell)

Assistance
2 x 12 reps

Incline Triceps Extension (Barbell)

Assistance
3 x 12 reps

Bar Pushdown MYO REP(Cable)

Assistance
3 x 16 reps

Reverse Fly (Cable)

Assistance
3 x 15 reps

Day 4

Shoulder Press (Dumbbell)

Main

5 x 75%

5 x 85%

5 x 95%

5 x 95%

5 x 95%

Bench Preacher Curl (Dumbbell)

Assistance
3 x 8 reps

Bench Press (Dumbbell)

Supplemental
5 x 5 reps

Bent-over Row (Dumbbell)

Assistance
2 x 8 reps

Close Grip Pulldown (Machine)

Assistance
3 x 15 reps

Reverse Curl (Barbell)

Assistance
3 x 15 reps

Rear Lateral Raise (Dumbbell)

Assistance
3 x 15 reps

More templates like Upper Lower 4 Day Busy Gym Superset Extravaganza

  • Slightly Less Boring But Big/First Set Last 3 Day

    Build Muscle
    4 weeks / 3 days per week
  • Slightly Less Forever Boring But Big 3 Day

    Build Muscle
    4 weeks / 3 days per week
  • 5x5/3/1, Anchor 3 Day

    Build Muscle
    4 weeks / 3 days per week
  • 5x5/3/1 FSL Widowmaker 3 Day

    Build Muscle
    3 weeks / 3 days per week
KeyLifts
App Store Download
Play store download