4-Day Hypertrophy Log: The Varma Split
The goal is simple: beat the logbook. This 4-day Upper/Lower split is designed to maximize mechanical tension on your primary lifts while leaving room for high-volume accessory work.
For each primary movement, log your Top Set (the heaviest set performed for the target rep range). This is your benchmark for next week. If you hit the top of the rep range at the target RPE, add 2.5–5 lbs next session.
Day 1: Upper A (Push Focus) #
Focus on explosive eccentrics and a solid pause on the chest for the bench.
Flat Barbell Bench Press
Prescription: 3 sets × 5–8 reps (RPE 8-9)Bent-Over Barbell Row
Prescription: 3 sets × 8–10 reps (Strict form)Day 2: Lower A (Quad Focus) #
Prioritize depth over load on the squats. No half-reps.
Barbell Back Squat
Prescription: 3 sets × 6–8 repsRomanian Deadlift (RDL)
Prescription: 3 sets × 10–12 reps (Focus on the stretch)Day 3: Upper B (Pull/Shoulder Focus) #
Controlled negatives on the pulldowns to maximize lat engagement.
Seated Overhead Press (OHP)
Prescription: 3 sets × 8–10 repsWeighted Chin-Up or Lat Pulldown
Prescription: 3 sets × 10–12 repsDay 4: Lower B (Hinge/Machine Focus) #
Push the intensity on machines. Use these to safely reach technical failure.
Leg Press
Prescription: 3 sets × 12–15 repsLying Leg Curl
Prescription: 3 sets × 12–15 reps