Workout Routine

Free

Warpath U/L

by nsmith16

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4-day upper/lower hypertrophy split focused on strength and aesthetics with emphasis on arms and shoulders. Each exercise uses 2 working sets of 6–8 reps, with added volume for lateral raises and arm work. Progression is double progression: hit 8 reps on both sets, then increase weight. Warm-ups are minimal and targeted to preserve energy for top sets. Workouts are designed to be completed in about 60 minutes with high intensity (0–2 RIR).

Targeted muscles
front
back
Click a muscle to see how much a workout targets it
Unaffected
Light
Moderate
High
Very High

Workouts

Upper (Push + Delts)

Incline Cable Press

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
120 sec
2
–
–
8
120 sec

Incline Cable Press

2×8

Flat Cable Press

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
120 sec
2
–
–
8
120 sec

Flat Cable Press

2×8

seated shoulder press

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
120 sec
2
–
–
8
120 sec

seated shoulder press

2×8

cable lateral raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
90 sec
2
–
–
8
90 sec
3
–
–
8
90 sec

cable lateral raise

3×8

overhead triceps extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
90 sec
2
–
–
8
90 sec

overhead triceps extension

2×8

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
90 sec
2
–
–
8
90 sec
3
–
–
8
90 sec

tricep pushdown

3×8

Lower (Squat Focus)

squat

Set
Intensity
Weight
Reps
Rest time
1
40% TM
60 lbs
10
120 sec
2
55% TM
85 lbs
5
120 sec
3
70% TM
105 lbs
2
120 sec
4
90% TM
135 lbs
6
120 sec
5
90% TM
135 lbs
6
120 sec

squat

5 sets

leg extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
90 sec
2
–
–
8
90 sec

leg extension

2×8

bulgarian split squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
90 sec
2
–
–
8
90 sec

bulgarian split squat

2×8

leg curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
90 sec
2
–
–
8
90 sec

leg curl

2×8

calf raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
90 sec
2
–
–
12
90 sec

calf raise

2×12

Cable crunch

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
90 sec
2
–
–
12
90 sec

Cable crunch

2×12

Upper (Pull + Arms)

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
120 sec
2
–
–
8
120 sec

lat pulldown

2×8

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
120 sec
2
–
–
8
120 sec

seated cable row

2×8

Single Arm Cable Row

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
90 sec
2
–
–
8
90 sec

Single Arm Cable Row

2×8

Rear Delt Fly

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
90 sec
2
–
–
8
90 sec

Rear Delt Fly

2×8

Bayesian Curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
90 sec
2
–
–
8
90 sec
3
–
–
8
90 sec

Bayesian Curl

3×8

Cable Curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
90 sec
2
–
–
8
90 sec
3
–
–
8
90 sec

Cable Curl

3×8

Lower (Posterior Chain)

deadlift

Set
Intensity
Weight
Reps
Rest time
1
40% TM
60 lbs
10
120 sec
2
55% TM
85 lbs
8
120 sec
3
70% TM
105 lbs
3
120 sec
4
90% TM
135 lbs
6
120 sec
5
90% TM
135 lbs
6
120 sec

deadlift

5 sets

Cable RDL

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
90 sec
2
–
–
8
90 sec

Cable RDL

2×8

leg extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
90 sec
2
–
–
8
90 sec

leg extension

2×8

leg curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
90 sec
2
–
–
8
90 sec

leg curl

2×8

calf raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
90 sec
2
–
–
12
90 sec

calf raise

2×12

Cable crunch

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
90 sec
2
–
–
12
90 sec

Cable crunch

2×12