Upper-Lower
Hypertropro
Bodybuilding, Functional Training, Custom Programming, General Fitness, Personal TrainingUpper-Lower Team | Hypertropro
The Upper-Lower Team is designed for beginner to intermediate athletes who are serious about building muscle. This is a hypertrophy-focused program, meaning every aspect of the training is optimized for maximum muscle growth.
The structure is simple and effective:
4 days/week of resistance training (upper/lower split)
3 days/week of cardio for overall conditioning
Training is delivered in 12-week cycles, with new exercises introduced each cycle to keep the stimulus fresh and continue driving results. All programming is updated weekly and built using evidence-based hypertrophy principles, guided by the latest research.
The team is led by Coach Zach Sparks, a NASM Certified Personal Trainer with a B.S. in Exercise Science. Every training block reflects current science — not guesswork.
This program is for athletes who are ready to commit to consistent training and take responsibility for nutrition, recovery, and hydration. If you're ready to train smart and train hard — this is your team.
All of this for just $1 a day — high-quality, research-backed muscle-building coaching at an unbeatable price.
Join the team. Start growing.
A
Supinated Grip Lat Pulldown
10, 6, 7, 7
B
Machine Chest Press
10, 6, 7, 7
C
Cross Body Lateral Raise
10, 6, 7
D
Tricep Extension Machine
10, 6, 7
E
Bicep Curl Machine
10, 6, 7
A
Unilateral Leg Extension
10, 6, 7, 7
B
Smith Machine Squat
10, 6, 7, 7
C
Lying Leg Curl
10, 6, 7
D
45 Degree Hip Extension
10, 6, 7
E
Calf Press
3 x 7
A
Cardio
1 x 30:00
A
Machine Chest Supported Row
10, 6, 7
B
Pec Deck
10, 6, 7
C
Smith Machine Shoulder Press
10, 6, 7, 7
D
Smith Machine JM Press
10, 6, 7, 7
E
Cable Bicep Curl
10, 6, 7, 7
A
Smith Machine Hip Thrust
10, 6, 7, 7
B
Seated Hamstring Curl
10, 6, 7, 7
C
Quad-Biased Leg Press
10, 6, 7
D
Adductor Machine
10, 6, 7
E
Seated Calf Press
3 x 7
A
Cardio
1 x 30:00
A
Cardio
1 x 30:00
Zach Sparks
NASM Certified Personal Trainer, B.S. in Exercise Science, and owner of Hypertropro LLC.
Hypertrophy-Based Training For 1$ a Day
Start My 7-Day Free Trial
Nick W.
4 Month Upper-Lower Client
Verified Athlete"I feel better than ever, and the physical changes were already obvious after a few months!"
When you join a team you’re getting more than programming, you’re joining an online community.
Upper-Lower
Upper-Lower
Upper-Lower
