Here’s a tailored Upper/Lower Body Workout Plan for Muscle Growth (Hypertrophy). This plan emphasizes progressive overload, controlled movements, and moderate rest periods (60-90 seconds) to maximize muscle growth.

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Day 1: Upper Body (Push & Pull – Chest, Back, Shoulders, Arms)

Flat Barbell or Dumbbell Bench Press: 4 sets x 8-10 reps

Pull-Ups/Weighted Pull-Ups: 4 sets x 8-10 reps

Incline Dumbbell Press: 3 sets x 10-12 reps

Barbell or Dumbbell Rows: 3 sets x 10-12 reps

Dumbbell Lateral Raises: 3 sets x 12-15 reps

Skull Crushers (EZ Bar or Dumbbells): 3 sets x 10-12 reps

Barbell or Dumbbell Bicep Curls: 3 sets x 10-12 reps

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Day 2: Lower Body (Quad & Hamstring Focus)

Back Squats: 4 sets x 8-10 reps

Romanian Deadlifts (RDLs): 4 sets x 8-10 reps

Walking Lunges (Dumbbell): 3 sets x 10-12 reps per leg

Leg Press: 3 sets x 10-12 reps

Standing Calf Raises: 4 sets x 15-20 reps

Seated Hamstring Curls: 3 sets x 10-12 reps

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Day 3: Upper Body (Push & Pull Variations)

Overhead Barbell or Dumbbell Press: 4 sets x 8-10 reps

Chin-Ups/Weighted Chin-Ups: 4 sets x 8-10 reps

Incline Barbell Bench Press: 3 sets x 10-12 reps

One-Arm Dumbbell Rows: 3 sets x 10-12 reps

Rear Delt Flys (Dumbbell or Machine): 3 sets x 12-15 reps

Close-Grip Bench Press (For Triceps): 3 sets x 10-12 reps

Hammer Curls (Dumbbells): 3 sets x 10-12 reps

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Day 4: Lower Body (Glutes & Posterior Chain Focus)

Sumo Deadlifts: 4 sets x 6-8 reps

Front Squats: 3 sets x 8-10 reps

Bulgarian Split Squats: 3 sets x 10-12 reps per leg

Barbell Hip Thrusts: 4 sets x 10-12 reps

Cable Glute Kickbacks: 3 sets x 15 reps per leg

Seated Calf Raises: 4 sets x 15-20 reps

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Additional Tips for Muscle Growth:

1. Progressive Overload: Gradually increase weight, reps, or sets weekly.

2. Tempo Control: Use a 2-1-2 tempo (2 seconds eccentric, 1-second pause, 2 seconds concentric) for more tension.

3. Rest Periods: 60–90 seconds between sets for hypertrophy.

4. Nutrition: Prioritize a high-protein diet with enough calories to support muscle growth. Aim for 1.2–2.0 g of protein per kg of body weight.

5. Supplements (Optional): Consider whey protein, creatine, and omega 3 fishoils to aid recovery and growth.

6. Sleep & Recovery: Ensure 7–9 hours of sleep per night and avoid overtraining.