Workout Routine

Warpath U/L

by nsmith16

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).

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 sets

Flat Cable Press

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

Flat Cable Press

2 sets

seated shoulder press

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

seated shoulder press

2 sets

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 sets

overhead triceps extension

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

overhead triceps extension

2 sets

tricep pushdown

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

tricep pushdown

3 sets

Lower (Squat Focus)

squat

Set
Intensity
Weight
Reps
Rest time
1
40% TM
10
120 sec
2
55% TM
5
120 sec
3
70% TM
2
120 sec
4
90% TM
6
120 sec
5
90% TM
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 sets

bulgarian split squat

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

bulgarian split squat

2 sets

leg curl

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

leg curl

2 sets

calf raise

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

calf raise

2 sets

Cable crunch

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

Cable crunch

2 sets

Upper (Pull + Arms)

lat pulldown

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

lat pulldown

2 sets

seated cable row

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

seated cable row

2 sets

Single Arm Cable Row

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

Single Arm Cable Row

2 sets

Rear Delt Fly

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

Rear Delt Fly

2 sets

Bayesian Curl

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

Bayesian Curl

3 sets

Cable Curl

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

Cable Curl

3 sets

Lower (Posterior Chain)

deadlift

Set
Intensity
Weight
Reps
Rest time
1
40% TM
10
120 sec
2
55% TM
8
120 sec
3
70% TM
3
120 sec
4
90% TM
6
120 sec
5
90% TM
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 sets

leg extension

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

leg extension

2 sets

leg curl

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

leg curl

2 sets

calf raise

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

calf raise

2 sets

Cable crunch

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

Cable crunch

2 sets