Half Body - Single (4X/week)
Hypertrophy Coach
Four days a week is the sweet spot for a lot of lifters. Enough frequency to hit everything twice, few enough sessions to actually recover.
Half Body Single asks for four, and it asks you to learn two sessions. Upper and lower, run twice each.
It also runs in two blocks. The second block deliberately moves the smaller body parts earlier, shifting to an upper and calves day and an arms and lower day, so calves and arms get real priority instead of whatever is left at the end.
No junk volume. No random exercises.
Just two sessions to learn and four days to train, for lifters who want everything covered twice.
A
Incline Smith
2 x 8
B
Neutral Grip Pull Ups
2 x 8
C
Rack Military Press
2 x 8
D
Chest Supported Tbar Row
2 x 8
E
Lying Cuff Lateral Raises
10, 10, 15
F
Cross Cable Triceps Extensions
8, 10, 10
G
Single Arm DB Preacher Curls
8, 8, 12
A
Smith Squats
2 x 8
B
Seated Leg Curl
2 x 8
C
RDL
2 x 8
D
Rear Foot Elevated Split Squats
10, 10, 15
E
Hip Loaded Calf Raise
8, 10, 10
A
Incline Smith
2 x 8
B
Neutral Grip Pull Ups
2 x 8
C
Rack Military Press
2 x 8
D
Chest Supported Tbar Row
2 x 8
E
Lying Cuff Lateral Raises
10, 10, 15
F
Cross Cable Triceps Extensions
8, 10, 10
G
Single Arm DB Preacher Curls
8, 8, 12
A
Smith Squats
2 x 8
B
Seated Leg Curl
2 x 8
C
RDL
2 x 8
D
Rear Foot Elevated Split Squats
10, 10, 15
E
Hip Loaded Calf Raise
8, 10, 10
Joe Bennett
Olympian Coach | Educator | 20+ years of coaching experience I have coached thousands of lifters and competitors and specialize in building muscle through intelligent programming, not guesswork. Half Body Single is four days of upper lower training with the small stuff actually accounted for.
Four days is enough to train everything twice and still recover. Most people just never had it laid out properly. Two sessions to learn, and a second block that fixes what usually gets neglected. This is that plan.
Get Half Body - Single (4X/week)
