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Hypertrophy : 4 Weeks 4 Days

by Grass Hopper

Program Description

Between other program

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jul 19, 2025 06:08
  • Last Edited
    Aug 03, 2025 03:21

Summary

Transform your physique in just 4 weeks with this focused hypertrophy program designed for dedicated lifters. Comprising four training days each week, you'll target major muscle groups with a mix of barbell, dumbbell, and machine exercises, ensuring balanced growth and strength. Each session emphasizes progressive overload, with a structured rep range to maximize muscle engagement. Get ready to push your limits and see tangible results in your strength and muscle definition!
Muscle Engagement
Front
Back
MuscleSet
Upper Back
17.9%
Chest
11%
Front Delts
10.9%
Triceps
10.1%
Lats
9.6%
Quadriceps
8.2%
Biceps
7.5%
Hamstrings
5.8%
Glutes
5.5%
Rear Delts
5.1%
Middle Delts
4.6%
Adductors
1.2%
Forearms
1%
Abs
1%
Abductors
0.4%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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Star
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
12-15 reps
-
2
Incline Bench Press (Dumbbell)
3
12-15 reps
-
3
Cable Crossover
3
12-15 reps
-
4
Chest Fly (Machine)
3
12-15 reps
-
5
Tricep Extension (Dumbbell)
4
12-15 reps
-
6
Tricep Extension (Machine)
3
12-15 reps
-
7
Tricep Pressdown
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
9-11 reps
-
2
Incline Bench Press (Dumbbell)
3
9-11 reps
-
3
Cable Crossover
3
9-11 reps
-
4
Chest Fly (Machine)
3
9-11 reps
-
5
Tricep Extension (Dumbbell)
4
9-11 reps
-
6
Tricep Extension (Machine)
3
9-11 reps
-
7
Tricep Pressdown
3
9-11 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Incline Bench Press (Dumbbell)
3
6-8 reps
-
3
Cable Crossover
3
6-8 reps
-
4
Chest Fly (Machine)
3
6-8 reps
-
5
Tricep Extension (Dumbbell)
4
6-8 reps
-
6
Tricep Extension (Machine)
3
6-8 reps
-
7
Tricep Pressdown
3
6-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3-5 reps
-
2
Incline Bench Press (Dumbbell)
3
3-5 reps
-
3
Cable Crossover
3
3-5 reps
-
4
Chest Fly (Machine)
3
3-5 reps
-
5
Tricep Extension (Dumbbell)
4
3-5 reps
-
6
Tricep Extension (Machine)
3
3-5 reps
-
7
Tricep Pressdown
3
3-5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
12-15 reps
-
2
Lat Pulldown
3
12-15 reps
-
3
Seated Row (Cable)
3
12-15 reps
-
4
Standing Pullover (Cable)
3
12-15 reps
-
5
Chest Supported Row (Machine)
3
12-15 reps
-
6
Preacher Curl (Barbell)
4
12-15 reps
-
7
Hammer Curl
3
12-15 reps
-
8
Bicep Curl (Machine)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
9-11 reps
-
2
Lat Pulldown
3
9-11 reps
-
3
Seated Row (Cable)
3
9-11 reps
-
4
Standing Pullover (Cable)
3
9-11 reps
-
5
Chest Supported Row (Machine)
3
9-11 reps
-
6
Preacher Curl (Barbell)
4
9-11 reps
-
7
Hammer Curl
3
9-11 reps
-
8
Bicep Curl (Machine)
3
9-11 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
6-8 reps
-
2
Lat Pulldown
3
6-8 reps
-
3
Seated Row (Cable)
3
6-8 reps
-
4
Standing Pullover (Cable)
3
6-8 reps
-
5
Chest Supported Row (Machine)
3
6-8 reps
-
6
Preacher Curl (Barbell)
4
6-8 reps
-
7
Hammer Curl
3
6-8 reps
-
8
Bicep Curl (Machine)
3
6-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
3-5 reps
-
2
Lat Pulldown
3
3-5 reps
-
3
Seated Row (Cable)
3
3-5 reps
-
4
Standing Pullover (Cable)
3
3-5 reps
-
5
Chest Supported Row (Machine)
3
3-5 reps
-
6
Preacher Curl (Barbell)
4
3-5 reps
-
7
Hammer Curl
3
3-5 reps
-
8
Bicep Curl (Machine)
3
3-5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
4
12-15 reps
-
2
Lateral Raise (Dumbbell)
3
12-15 reps
-
3
Rear Delt Fly (Machine)
3
12-15 reps
-
4
Face Pull
4
12-15 reps
-
5
Front Raise
3
12-15 reps
-
6
Shrug (Dumbbell)
4
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
4
9-11 reps
-
2
Lateral Raise (Dumbbell)
3
9-11 reps
-
3
Rear Delt Fly (Machine)
3
9-11 reps
-
4
Face Pull
4
9-11 reps
-
5
Front Raise
3
9-11 reps
-
6
Shrug (Dumbbell)
4
9-11 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
4
6-8 reps
-
2
Lateral Raise (Dumbbell)
3
6-8 reps
-
3
Rear Delt Fly (Machine)
3
6-8 reps
-
4
Face Pull
4
6-8 reps
-
5
Front Raise
3
6-8 reps
-
6
Shrug (Dumbbell)
4
6-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
4
3-5 reps
-
2
Lateral Raise (Dumbbell)
3
3-5 reps
-
3
Rear Delt Fly (Machine)
3
3-5 reps
-
4
Face Pull
4
3-5 reps
-
5
Front Raise
3
3-5 reps
-
6
Shrug (Dumbbell)
4
3-5 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
12-15 reps
-
2
Leg Press (45 Degrees)
3
12-15 reps
-
3
Leg Curl
3
12-15 reps
-
4
Leg Extension
4
12-15 reps
-
5
Glute Kickback
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
9-11 reps
-
2
Leg Press (45 Degrees)
3
9-11 reps
-
3
Leg Curl
3
9-11 reps
-
4
Leg Extension
4
9-11 reps
-
5
Glute Kickback
3
9-11 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
-
2
Leg Press (45 Degrees)
3
6-8 reps
-
3
Leg Curl
3
6-8 reps
-
4
Leg Extension
4
6-8 reps
-
5
Glute Kickback
3
6-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3-5 reps
-
2
Leg Press (45 Degrees)
3
3-5 reps
-
3
Leg Curl
3
3-5 reps
-
4
Leg Extension
4
3-5 reps
-
5
Glute Kickback
3
3-5 reps
-
Week 1
1 / 4 Weeks
Day 1
1
Bench Press (Barbell)
4 Sets
12-15 Reps
-
2
Incline Bench Press (Dumbbell)
3 Sets
12-15 Reps
-
3
Cable Crossover
3 Sets
12-15 Reps
-
4
Chest Fly (Machine)
3 Sets
12-15 Reps
-
5
Tricep Extension (Dumbbell)
4 Sets
12-15 Reps
-
6
Tricep Extension (Machine)
3 Sets
12-15 Reps
-
7
Tricep Pressdown
3 Sets
12-15 Reps
-
Day 2
1
Barbell Row
4 Sets
12-15 Reps
-
2
Lat Pulldown
3 Sets
12-15 Reps
-
3
Seated Row (Cable)
3 Sets
12-15 Reps
-
4
Standing Pullover (Cable)
3 Sets
12-15 Reps
-
5
Chest Supported Row (Machine)
3 Sets
12-15 Reps
-
6
Preacher Curl (Barbell)
4 Sets
12-15 Reps
-
7
Hammer Curl
3 Sets
12-15 Reps
-
8
Bicep Curl (Machine)
3 Sets
12-15 Reps
-
Day 3
1
Military Press (Barbell)
4 Sets
12-15 Reps
-
2
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
-
3
Rear Delt Fly (Machine)
3 Sets
12-15 Reps
-
4
Face Pull
4 Sets
12-15 Reps
-
5
Front Raise
3 Sets
12-15 Reps
-
6
Shrug (Dumbbell)
4 Sets
12-15 Reps
-
Day 4
1
Squat (Barbell)
4 Sets
12-15 Reps
-
2
Leg Press (45 Degrees)
3 Sets
12-15 Reps
-
3
Leg Curl
3 Sets
12-15 Reps
-
4
Leg Extension
4 Sets
12-15 Reps
-
5
Glute Kickback
3 Sets
12-15 Reps
-