Platesmith

Hypertrophy Block: Upper / Lower (6 day)

Three upper and three lower days in a six week block, each muscle three times a week. For someone who recovers well and has the days. Effort rises from your feedback, the last week is a deload.

  • Advanced
  • 6 days a week
  • About 35 min
  • Full gym
  • Build muscle

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Free in Platesmith. Start this program in the app and it fills in your weights, times your rests and moves the weight up for you. No subscription needed for any program.

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How it progresses

A five week block. Effort rises week by week, and after each session you answer three quick questions (pump, soreness, workload) so next week's sets go up or down to match. Week five is a lighter deload week, then the next block starts.

The workouts

Every exercise can be swapped in the app for one that works the same muscles, so missing equipment never stops you.

Upper A

ExerciseSets × reps
Barbell Bench Press3 × 6-10
Barbell Row3 × 6-10
Dumbbell Lateral Raise2 × 12-15
Barbell Curl2 × 8-12
Triceps Pushdown2 × 10-15

Lower A

ExerciseSets × reps
Back Squat3 × 6-10
Lying Leg Curl2 × 10-12
Leg Extension2 × 12-15
Standing Calf Raise2 × 10-15

Upper B

ExerciseSets × reps
Incline Dumbbell Press3 × 8-12
Lat Pulldown3 × 8-12
Seated Dumbbell Press2 × 8-12
Hammer Curl2 × 10-12
Skull Crusher2 × 8-12

Lower B

ExerciseSets × reps
Romanian Deadlift3 × 8-10
Leg Press3 × 8-12
Barbell Hip Thrust2 × 8-12
Seated Calf Raise2 × 12-15

Upper C

ExerciseSets × reps
Dumbbell Bench Press3 × 8-12
Chest-Supported Row3 × 8-12
Cable Lateral Raise2 × 12-15
Face Pull2 × 15-20
Bayesian Cable Curl2 × 10-12
Overhead Cable Triceps Extension2 × 10-12

Lower C

ExerciseSets × reps
Hack Squat3 × 8-12
Seated Leg Curl3 × 10-12
DB Bulgarian Split Squat2 × 8-12
Leg Press Calf Raise2 × 10-15
Cable Crunch2 × 12-15

Similar programs

General guidance, not medical advice. Start lighter than you think, and check with a doctor first if you have a health condition or injury.