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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!
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
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
-