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Upper/Lower (3-day split)
Introduction β Upper/Lower Split (4-Day Program)
The Upper/Lower Split is an excellent workout plan for those who want to effectively target all muscle groups while allowing enough recovery time for optimal progress. This program follows a 4-day cycle, focusing on upper and lower body training with hypertrophy-focused weightlifting exercises and machine-based movements.
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Who Is This Program For?
- Beginners and intermediate lifters looking for a safe and easy-to-follow workout plan.
- Individuals aiming for hypertrophy (muscle growth).
- Those who prefer the stability and guided movements that machines offer.
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Why Machine-Based Workouts?
Machine exercises provide a stable range of motion, reduce the risk of injury, and help isolate target muscles. This is particularly beneficial for beginners or those who prefer not to start with complex free-weight techniques.
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Program Structure
The plan consists of 4 workout days per week, followed by rest days to ensure optimal recovery:
- Upper Body (Push & Pull): Targets the chest, back, shoulders, biceps, and triceps.
- Lower Body: Focuses on the quads, hamstrings, glutes, and calves.
- Rest Days: Provides an opportunity for active recovery (e.g., walking, light mobility exercises).
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How to Use This Program?
- Weights: Use a weight that challenges you on the last 1-2 reps while maintaining proper form.
- Rest Periods: Rest for 60-90 seconds between sets for larger muscle groups and 45-60 seconds for smaller ones.
- Recovery: Stick to the rest days to allow your muscles to repair and grow.
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This program is rooted in science, designed to help you maximize your potential while building a solid foundation. Letβs dive into the first week! πͺ
Plan β Week 01
Day 1 β Upper Body (Push & Pull)
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1. Machine Chest Press
- Sets: 4
- Reps: 10-12
- Tips: Keep your back straight and work through the full range of motion. If a chest press machine isnβt available, substitute with an incline dumbbell press.
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2. Seated Row Machine
- Sets: 4
- Reps: 10-12
- Tips: Avoid jerking the handle; focus on engaging your back muscles. Substitute with a T-bar row if necessary.
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3. Machine Lateral Raise
- Sets: 3
- Reps: 12-15
- Tips: Slow down the movement during the eccentric (lowering) phase. If unavailable, use dumbbells for lateral raises.
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4. Machine Bicep Curl
- Sets: 3
- Reps: 12-15
- Tips: Avoid using momentum; keep the movement controlled. Substitute with concentration curls if needed.
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5. Seated Machine Tricep Extension
- Sets: 3
- Reps: 12-15
- Tips: Keep your elbows stable and avoid letting them flare out. If unavailable, use a cable tricep pushdown.
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Day 2 β Lower Body
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1. Hack Squat Machine
- Sets: 4
- Reps: 10-12
- Tips: Ensure your knees donβt travel past your toes. Substitute with barbell deep squats if necessary.
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2. Leg Extension Machine
- Sets: 4
- Reps: 12-15
- Tips: Focus on your quads and slowly lower the weight during the eccentric phase.
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3. Lying Leg Curl Machine
- Sets: 3
- Reps: 12-15
- Tips: Keep your hips down and in contact with the machine. Substitute with Swiss ball hamstring curls if unavailable.
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4. Seated Calf Raise Machine
- Sets: 4
- Reps: 15-20
- Tips: Use the full range of motion, pausing briefly at the top of the movement.
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Day 3 β Rest Day
Recommendation: Light walking or mobility exercises.
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Day 4 β Upper Body (Push & Pull)
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1. Incline Machine Chest Press
- Sets: 4
- Reps: 8-10
- Tips: Focus on activating the upper chest.
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2. Lat Pulldown (to Chest)
- Sets: 4
- Reps: 10-12
- Tips: Control the movement and avoid jerking the handle. Substitute with pull-ups if possible.
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3. Shoulder Press Machine
- Sets: 3
- Reps: 10-12
- Tips: Keep your elbows slightly bent at the top of the movement.
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4. Cable Bicep Curl
- Sets: 3
- Reps: 12-15
- Tips: Keep your elbows stable; avoid moving them forward or backward.
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5. Cable Tricep Pushdown
- Sets: 3
- Reps: 12-15
- Tips: Maintain a straight back and donβt allow your elbows to flare out.
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Day 5 β Lower Body
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1. Seated Leg Curl Machine
- Sets: 4
- Reps: 10-12
- Tips: Focus on a slow eccentric phase to maximize muscle engagement.
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2. Leg Extension Machine
- Sets: 4
- Reps: 12-15
- Tips: Pause for 1-2 seconds at the top of the movement for added intensity.
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3. Machine Squat (Smith Machine)
- Sets: 4
- Reps: 10-12
- Tips: Position your feet slightly forward to emphasize the glutes.
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4. Standing Calf Raise Machine
- Sets: 4
- Reps: 15-20
- Tips: Pause briefly at the top and slowly lower your heels.
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Day 6β7 β Rest Days
Recommendation: Engage in light activities such as walking, yoga, or mobility exercises to support recovery.
This first-week plan ensures that every muscle group is thoroughly worked while giving your body adequate time for recovery and growth.
Follow the guidelines and prioritize proper form to prevent injury and maximize your results! πͺ
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Plan β Week 02
Day 1 β Upper Body (Push & Pull)
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1. Machine Chest Press
- Sets: 4
- Reps: 8β10
- Tip: Increase the weight compared to the previous week while maintaining a full range of motion.
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2. Seated Row Machine
- Sets: 4
- Reps: 8β10
- Tip: Hold the contraction for 1 second at the top to enhance muscle activation.
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3. Machine Lateral Raise
- Sets: 3
- Reps: 10β12
- Tip: Perform a drop set on the last set (reduce the weight and continue the exercise).
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4. Superset: Machine Bicep Curl
+ Seated Machine Tricep Extension
- Sets: 3
- Reps: 10β12 for both exercises
- Tip: Rest 30 seconds between exercises to maintain intensity.
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Day 2 β Lower Body
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1. Hack Squat Machine
- Sets: 4
- Reps: 8β10
- Tip: Use heavier weights with a 3-second descent and 1-second ascent tempo.
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2. Leg Extension Machine
- Sets: 4
- Reps: 10β12
- Tip: Perform slow negatives (4-second descent) on the last set.
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3. Lying Leg Curl Machine
- Sets: 3
- Reps: 10β12
- Tip: Hold the peak contraction for 2 seconds on the final rep of each set.
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4. Superset: Seated Calf Raise Machine
+ Standing Calf Raise Machine
- Sets: 3
- Reps: 15β20 for both exercises
- Tip: Rest 30 seconds between exercises and focus on a full range of motion.
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Day 3 β Rest Day
Recommendation: Light walking, dynamic stretches, and foam rolling to promote lower body recovery.
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Day 4 β Upper Body (Push & Pull)
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1. Incline Machine Chest Press
- Sets: 4
- Reps: 8β10
- Tip: Increase the load and keep a controlled tempo (2 seconds up, 2 seconds down).
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2. Lat Pulldown to Chest
- Sets: 4
- Reps: 8β10
- Tip: Avoid letting the weights fully rest at the top to maintain constant tension.
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3. Shoulder Press Machine
- Sets: 3
- Reps: 8β10
- Tip: Focus on engaging the deltoid muscles while avoiding excessive trapezius involvement.
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4. Superset: Cable Bicep Curl
+ Cable Tricep Pushdown
- Sets: 3
- Reps: 10β12 for both exercises
- Tip: Rest only 15 seconds between exercises to maximize muscle fatigue.
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Day 5 β Lower Body
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1. Barbell Back Squat
- Sets: 4
- Reps: 8β10
- Tip: Focus on proper form and consider asking for a spotter if lifting heavy.
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2. Leg Extension Machine
- Sets: 4
- Reps: 10β12
- Tip: Hold the peak contraction for 1β2 seconds on each rep.
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3. Smith Machine Squat
- Sets: 4
- Reps: 8β10
- Tip: Position your feet slightly forward to better engage the glutes.
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4. Standing Calf Raise Machine
- Sets: 4
- Reps: 15β20
- Tip: Perform a drop set on the final set to fatigue the muscles fully.
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Days 6β7 β Rest Days
Recommendation: Go for long walks, practice yoga, or engage in active recovery techniques such as massage or sauna sessions.
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In week two, we aim to increase intensity by adding more weight, reducing rest periods, and incorporating supersets to enhance efficiency.
Stick to the form guidelines and listen to your body to avoid injuries! πͺ
Plan β Week 03
Day 1 β Upper Body (Push & Pull)
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1. Machine Chest Press
- Sets: 5
- Reps: 6-8
- Tip: Increase the weight but maintain full range of motion. Try negative reps by slowly lowering the weight during the final rep.
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2. Lat Pulldown to Chest
- Sets: 5
- Reps: 6-8
- Tip: Hold the contraction for 1-2 seconds at the chest level while keeping the core engaged.
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3. Machine Shoulder Press
- Sets: 4
- Reps: 8-10
- Tip: Focus on fully contracting the deltoids, and avoid over-engaging the traps.
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4. Superset: Machine Bicep Curl
+ Cable Tricep Pushdown
- Sets: 4
- Reps: 10-12 for each exercise
- Tip: Use shorter rest periods (20-30 seconds) between sets for increased intensity.
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Day 2 β Lower Body
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1. Hack Squat Machine
- Sets: 5
- Reps: 6-8
- Tip: Increase the weight and control the descent for 3 seconds on each rep, reaching a deep squat position.
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2. Leg Extension Machine
- Sets: 4
- Reps: 8-10
- Tip: Hold the peak contraction for 1 second and follow up with a drop set by reducing the weight after the final set.
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3. Lying Leg Curl Machine
- Sets: 4
- Reps: 8-10
- Tip: Hold the peak contraction for 2 seconds at the top of each rep to maximize hamstring activation.
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4. Superset: Standing Calf Raise Machine
+ Seated Calf Raise Machine
- Sets: 4
- Reps: 15-20 for each exercise
- Tip: Reduce rest time to 15-20 seconds for maximum calf fatigue.
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Day 3 β Rest
Recommended: Active rest β light walking, dynamic stretching, and foam rolling to promote recovery.
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Day 4 β Upper Body (Push & Pull)
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1. Incline Machine Chest Press
- Sets: 5
- Reps: 6-8
- Tip: Use heavier weights while maintaining control throughout the movement. Try a negative rep set (slowly lower the weight) during the final rep for added intensity.
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2. Wide-Grip Lat Pulldown
- Sets: 5
- Reps: 8-10
- Tip: Avoid jerking the weight, and focus on controlled motion. After the hardest set, perform a supersets with bicep curls.
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3. Machine Lateral Raise
- Sets: 4
- Reps: 8-10
- Tip: For the final rep, try switching to kettlebell raises if you feel in control of the movement.
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4. Superset: Cable Bicep Curl
+ Cable Tricep Pushdown
- Sets: 4
- Reps: 10-12 for each exercise
- Tip: Keep rest time to 20 seconds for maximum muscle fatigue.
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Day 5 β Lower Body
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1. Smith Machine Squat
- Sets: 5
- Reps: 6-8
- Tip: Use a challenging weight you can control and focus on full range of motion, especially during deep squats.
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2. Leg Extension Machine
- Sets: 4
- Reps: 8-10
- Tip: After the final set, perform a drop set by reducing the weight to increase intensity and muscle activation.
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3. Single Leg Leg Curl Machine
- Sets: 4
- Reps: 8-10 for each leg
- Tip: Focus on the contraction at the top of each rep for a stronger hamstring activation.
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4. Superset: Standing Calf Raise Machine
+ Seated Calf Raise Machine
- Sets: 4
- Reps: 15-20 for each exercise
- Tip: Use lighter weight to target the calves, and rest for 15 seconds after each set for increased muscle stress.
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Day 6-7 β Rest
Recommended: Active rest and recovery. Light stretching and mobility work can help muscles relax and promote recovery.
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In week 3, we're increasing intensity by lifting heavier weights, increasing the number of sets, and decreasing rest times between sets.
The inclusion of supersets and further challenging exercises ensures greater muscle fiber activation, helping with muscle growth and fat loss.
Focus on controlled movements, especially on the negative portions of each rep, and use proper form throughout all exercises for optimal results.
Plan β Week 04
Day 1 β Upper Body (Push & Pull)
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1. Machine Chest Press
- Sets: 6
- Reps: 6-8
- Tip: Use a heavier weight and incorporate a rest-pause technique during the last set. After failing at the final rep, rest for 10 seconds, then continue to failure again.
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2. Lat Pulldown to Chest
- Sets: 6
- Reps: 6-8
- Tip: Focus on squeezing the back muscles during the contraction and perform a slight pause at the chest level for maximum tension.
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3. Machine Shoulder Press
- Sets: 5
- Reps: 8-10
- Tip: Increase the weight and use a controlled tempo. Lower the weight for 3-4 seconds on each rep.
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4. Superset: Machine Bicep Curl
+ Cable Tricep Pushdown
- Sets: 5
- Reps: 10-12 for each exercise
- Tip: Rest for 10 seconds between each set to push the muscles to failure. Aim for a full contraction at the top of each movement.
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5. Machine Pec Deck
- Sets: 4
- Reps: 10-12
- Tip: Focus on squeezing the chest muscles during each repetition. Use a slow tempo to increase time under tension.
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Day 2 β Lower Body
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1. Hack Squat Machine
- Sets: 6
- Reps: 6-8
- Tip: Increase the weight and control the movement. After the final set, perform a rest-pause set for maximum muscle activation.
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2. Leg Extension Machine
- Sets: 5
- Reps: 8-10
- Tip: Perform a drop set after your final set. Start with your heaviest weight and decrease it after reaching failure.
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3. Lying Leg Curl Machine
- Sets: 5
- Reps: 8-10
- Tip: Hold the contraction at the top for 2 seconds to really activate the hamstrings. Focus on slow, controlled reps to maximize tension.
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4. Superset: Seated Leg Press
+ Standing Calf Raise Machine
- Sets: 5
- Reps: 10-12 for each exercise
- Tip: After completing the calf raise set, immediately perform a drop set to fully fatigue the calves.
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Day 3 β Rest
Recommended: Active rest β walking, dynamic stretching, foam rolling to help with recovery.
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Day 4 β Upper Body (Push & Pull)
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1. Incline Machine Chest Press
- Sets: 6
- Reps: 6-8
- Tip: Use heavy weights and try incorporating a slow eccentric (negative) phase on each rep. Focus on the slow lowering phase to increase muscle tension.
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β2. Wide-Grip Lat Pulldown
- Sets: 6
- Reps: 6-8
- Tip: Focus on bringing the bar to the top of your chest and really contracting the back muscles. After reaching failure on the last set, try a rest-pause set.
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3. Machine Lateral Raise
- Sets: 5
- Reps: 8-10
- Tip: Focus on lifting with your deltoids and not using momentum. Pause at the top of each rep to maximize contraction.
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4. Superset: Cable Bicep Curl
+ Cable Tricep Pushdown
- Sets: 5
- Reps: 10-12 for each exercise
- Tip: Decrease the rest time to 10 seconds between exercises to push the muscles to failure.
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5. Chest Fly Machine
- Sets: 4
- Reps: 10-12
- Tip: Ensure a full range of motion. At the top of the movement, squeeze the chest together to create maximum tension.
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Day 5 β Lower Body
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1. Smith Machine Squat
- Sets: 6
- Reps: 6-8
- Tip: Use a heavier weight and focus on deep squats. After the final set, use a rest-pause technique to add more tension and push the muscles further.
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2. Leg Curl Machine
- Sets: 5
- Reps: 8-10
- Tip: Keep your core tight and avoid using momentum. Hold at the top for 2 seconds and perform a drop set at the end of the final set.
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3. Seated Leg Press
- Sets: 5
- Reps: 10-12
- Tip: Slow down the eccentric (lowering) phase to increase muscle time under tension. Make sure your knees track properly with your feet.
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4. Superset: Standing Calf Raise Machine
+ Seated Calf Raise Machine
- Sets: 5
- Reps: 15-20 for each exercise
- Tip: Perform the calf raises slowly with control, and squeeze the calves at the top of each movement. Use a drop set at the end for maximum calf fatigue.
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Day 6-7 β Rest
Recommended: Active rest and stretching. Focus on recovery techniques such as foam rolling and dynamic stretching to improve mobility and reduce muscle soreness.
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Week 4 is all about maximizing intensity through heavier weights, advanced techniques, and supersets.
This phase increases the time under tension (TUT), which leads to muscle growth by inducing higher muscle fatigue and metabolic stress. Focus on controlled movements, slow eccentric contractions, and implement advanced techniques like rest-pause sets and drop sets to push your muscles to their limits.
This progressive overload ensures that you are continually challenging your body to adapt and grow stronger.
