logo
4 day split for hypertrophy
by Ibrahim K.
4 athletes joined
Program Description
I’m only doing this for me. Please pay attention to the notes on the exercises. Some exercises are supersetted and some exercises have a drop set method to them. These 4 days allow me to have 3 days for my kickboxing training. Cardio can be done on the days where I do my kickboxing or on the days where legs aren’t sore. 4 days of weight lifting for hypertrophy, 3 days for kickboxing training. 2-3 cardio sessions a week should be enough for a week. Don’t ego lift, control the weight, slow on the down fast on the up.
Program Overview
Level
Intermediate
Goal
Bodybuilding
Equipment
Garage Gym
Program Length
8 weeks
Time Per Workout
60 minutes
Created
Feb 02, 2024 11:35
Last Edited
May 08, 2024 02:18
down_app
Week 1
1 / 8 Weeks
Day 2
1
Face Pull
2 Sets
10-20 Reps
@9-10
2
Upright Row (Barbell)
2 Sets
10-20 Reps
@9-10
3
Front Raise
3 Sets
10-20 Reps
@8.5-9.5
4
Rear Delt Fly (Dumbbell)
3 Sets
10-20 Reps
@8.5-9.5
5
Lateral Raise (Dumbbell)
3 Sets
10-20 Reps
@9-10
6
Front Raise
2 Sets
10-20 Reps
@9-10
Day 1
1
Squat (Barbell)
2 Sets
10-20 Reps
@9-10
2
Bulgarian Split Squat (Dumbbell)
1 Set
10-20 Reps
@8.5-10
3
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
10-20 Reps
10-20 Reps
10-20 Reps
@8-9
@8.5-9.5
@9-10
4
Hamstring Curl
2 Sets
10-20 Reps
@8.5-9.5
5
Seated Calf Raise
3 Sets
10-20 Reps
@10-10
Day 3
1
Chest Fly (Dumbbell)
3 Sets
10-20 Reps
@8.5-9.5
2
Bench Press (Barbell)
2 Sets
10-20 Reps
@9-10
3
Skull Crusher
3 Sets
10-20 Reps
@8.5-9.5
4
Tricep Extension (Dumbbell)
3 Sets
10-20 Reps
@8.5-9.5
5
Incline Bench Press (Barbell)
2 Sets
10-20 Reps
@8.5-9.5
6
Dip (Bodyweight)
2 Sets
AMRAP
@9.5
7
Push Up
1 Set
AMRAP
@9.5
Day 4
1
Pull-Up (Bodyweight)
3 Sets
8-20 Reps
@8.5-9.5
2
Bent Over Row (Barbell)
3 Sets
10-30 Reps
@8-9
3
Bicep Curl (Dumbbell)
3 Sets
10-20 Reps
@8.5-9.5
4
Bicep Curl (Dumbbell)
3 Sets
10-20 Reps
@8.5-9.5
5
Pullover (Dumbbell)
2 Sets
1 Set
10-20 Reps
10-20 Reps
@8.5-9.5
@9.5-10
6
Preacher Curl (Barbell)
3 Sets
8-20 Reps
@8-9
7
Clean Deadlift
1 Set
1-3 Reps
@10
Day 1
1
Squat (Barbell)
2 Sets
10-20 Reps
@9-10
2
Bulgarian Split Squat (Dumbbell)
1 Set
10-20 Reps
@8.5-10
3
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
10-20 Reps
10-20 Reps
10-20 Reps
@8-9
@8.5-9.5
@9-10
4
Hamstring Curl
2 Sets
10-20 Reps
@8.5-9.5
5
Seated Calf Raise
3 Sets
10-20 Reps
@10-10
Day 2
1
Face Pull
2 Sets
10-20 Reps
@9-10
2
Upright Row (Barbell)
2 Sets
10-20 Reps
@9-10
3
Front Raise
3 Sets
10-20 Reps
@8.5-9.5
4
Rear Delt Fly (Dumbbell)
3 Sets
10-20 Reps
@8.5-9.5
5
Lateral Raise (Dumbbell)
3 Sets
10-20 Reps
@9-10
6
Front Raise
2 Sets
10-20 Reps
@9-10
Day 3
1
Chest Fly (Dumbbell)
3 Sets
10-20 Reps
@8.5-9.5
2
Bench Press (Barbell)
2 Sets
10-20 Reps
@9-10
3
Skull Crusher
3 Sets
10-20 Reps
@8.5-9.5
4
Tricep Extension (Dumbbell)
3 Sets
10-20 Reps
@8.5-9.5
5
Incline Bench Press (Barbell)
2 Sets
10-20 Reps
@8.5-9.5
6
Dip (Bodyweight)
2 Sets
AMRAP
@9.5
7
Push Up
1 Set
AMRAP
@9.5
Day 4
1
Pull-Up (Bodyweight)
3 Sets
8-20 Reps
@8.5-9.5
2
Bent Over Row (Barbell)
3 Sets
10-30 Reps
@8-9
3
Bicep Curl (Dumbbell)
3 Sets
10-20 Reps
@8.5-9.5
4
Bicep Curl (Dumbbell)
3 Sets
10-20 Reps
@8.5-9.5
5
Pullover (Dumbbell)
2 Sets
1 Set
10-20 Reps
10-20 Reps
@8.5-9.5
@9.5-10
6
Preacher Curl (Barbell)
3 Sets
8-20 Reps
@8-9
7
Clean Deadlift
1 Set
1-3 Reps
@10
Day 1
1
Squat (Barbell)
2 Sets
10-20 Reps
@9-10
2
Bulgarian Split Squat (Dumbbell)
1 Set
10-20 Reps
@8.5-10
3
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
10-20 Reps
10-20 Reps
10-20 Reps
@8-9
@8.5-9.5
@9-10
4
Hamstring Curl
2 Sets
10-20 Reps
@8.5-9.5
5
Seated Calf Raise
3 Sets
10-20 Reps
@10-10
Day 2
1
Face Pull
2 Sets
10-20 Reps
@9-10
2
Upright Row (Barbell)
2 Sets
10-20 Reps
@9-10
3
Front Raise
3 Sets
10-20 Reps
@8.5-9.5
4
Rear Delt Fly (Dumbbell)
3 Sets
10-20 Reps
@8.5-9.5
5
Lateral Raise (Dumbbell)
3 Sets
10-20 Reps
@9-10
6
Front Raise
2 Sets
10-20 Reps
@9-10
Day 3
1
Chest Fly (Dumbbell)
3 Sets
10-20 Reps
@8.5-9.5
2
Bench Press (Barbell)
2 Sets
10-20 Reps
@9-10
3
Skull Crusher
3 Sets
10-20 Reps
@8.5-9.5
4
Tricep Extension (Dumbbell)
3 Sets
10-20 Reps
@8.5-9.5
5
Incline Bench Press (Barbell)
2 Sets
10-20 Reps
@8.5-9.5
6
Dip (Bodyweight)
2 Sets
AMRAP
@9.5
7
Push Up
1 Set
AMRAP
@9.5
Day 4
1
Pull-Up (Bodyweight)
3 Sets
8-20 Reps
@8.5-9.5
2
Bent Over Row (Barbell)
3 Sets
10-30 Reps
@8-9
3
Bicep Curl (Dumbbell)
3 Sets
10-20 Reps
@8.5-9.5
4
Bicep Curl (Dumbbell)
3 Sets
10-20 Reps
@8.5-9.5
5
Pullover (Dumbbell)
2 Sets
1 Set
10-20 Reps
10-20 Reps
@8.5-9.5
@9.5-10
6
Preacher Curl (Barbell)
3 Sets
8-20 Reps
@8-9
7
Clean Deadlift
1 Set
1-3 Reps
@10
Day 1
1
Squat (Barbell)
2 Sets
10-20 Reps
@9-10
2
Bulgarian Split Squat (Dumbbell)
1 Set
10-20 Reps
@8.5-10
3
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
10-20 Reps
10-20 Reps
10-20 Reps
@8-9
@8.5-9.5
@9-10
4
Hamstring Curl
2 Sets
10-20 Reps
@8.5-9.5
5
Seated Calf Raise
3 Sets
10-20 Reps
@10-10
Day 2
1
Face Pull
2 Sets
10-20 Reps
@9-10
2
Upright Row (Barbell)
2 Sets
10-20 Reps
@9-10
3
Front Raise
3 Sets
10-20 Reps
@8.5-9.5
4
Rear Delt Fly (Dumbbell)
3 Sets
10-20 Reps
@8.5-9.5
5
Lateral Raise (Dumbbell)
3 Sets
10-20 Reps
@9-10
6
Front Raise
2 Sets
10-20 Reps
@9-10
Day 3
1
Chest Fly (Dumbbell)
3 Sets
10-20 Reps
@8.5-9.5
2
Bench Press (Barbell)
2 Sets
10-20 Reps
@9-10
3
Skull Crusher
3 Sets
10-20 Reps
@8.5-9.5
4
Tricep Extension (Dumbbell)
3 Sets
10-20 Reps
@8.5-9.5
5
Incline Bench Press (Barbell)
2 Sets
10-20 Reps
@8.5-9.5
6
Dip (Bodyweight)
2 Sets
AMRAP
@9.5
7
Push Up
1 Set
AMRAP
@9.5
Day 4
1
Pull-Up (Bodyweight)
3 Sets
8-20 Reps
@8.5-9.5
2
Bent Over Row (Barbell)
3 Sets
10-30 Reps
@8-9
3
Bicep Curl (Dumbbell)
3 Sets
10-20 Reps
@8.5-9.5
4
Bicep Curl (Dumbbell)
3 Sets
10-20 Reps
@8.5-9.5
5
Pullover (Dumbbell)
2 Sets
1 Set
10-20 Reps
10-20 Reps
@8.5-9.5
@9.5-10
6
Preacher Curl (Barbell)
3 Sets
8-20 Reps
@8-9
7
Clean Deadlift
1 Set
1-3 Reps
@10
Day 1
1
Squat (Barbell)
2 Sets
10-20 Reps
@9-10
2
Bulgarian Split Squat (Dumbbell)
1 Set
10-20 Reps
@8.5-10
3
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
10-20 Reps
10-20 Reps
10-20 Reps
@8-9
@8.5-9.5
@9-10
4
Hamstring Curl
2 Sets
10-20 Reps
@8.5-9.5
5
Seated Calf Raise
3 Sets
10-20 Reps
@10-10
Day 2
1
Face Pull
2 Sets
10-20 Reps
@9-10
2
Upright Row (Barbell)
2 Sets
10-20 Reps
@9-10
3
Front Raise
3 Sets
10-20 Reps
@8.5-9.5
4
Rear Delt Fly (Dumbbell)
3 Sets
10-20 Reps
@8.5-9.5
5
Lateral Raise (Dumbbell)
3 Sets
10-20 Reps
@9-10
6
Front Raise
2 Sets
10-20 Reps
@9-10
Day 3
1
Chest Fly (Dumbbell)
3 Sets
10-20 Reps
@8.5-9.5
2
Bench Press (Barbell)
2 Sets
10-20 Reps
@9-10
3
Skull Crusher
3 Sets
10-20 Reps
@8.5-9.5
4
Tricep Extension (Dumbbell)
3 Sets
10-20 Reps
@8.5-9.5
5
Incline Bench Press (Barbell)
2 Sets
10-20 Reps
@8.5-9.5
6
Dip (Bodyweight)
2 Sets
AMRAP
@9.5
7
Push Up
1 Set
AMRAP
@9.5
Day 4
1
Pull-Up (Bodyweight)
3 Sets
8-20 Reps
@8.5-9.5
2
Bent Over Row (Barbell)
3 Sets
10-30 Reps
@8-9
3
Bicep Curl (Dumbbell)
3 Sets
10-20 Reps
@8.5-9.5
4
Bicep Curl (Dumbbell)
3 Sets
10-20 Reps
@8.5-9.5
5
Pullover (Dumbbell)
2 Sets
1 Set
10-20 Reps
10-20 Reps
@8.5-9.5
@9.5-10
6
Preacher Curl (Barbell)
3 Sets
8-20 Reps
@8-9
7
Clean Deadlift
1 Set
1-3 Reps
@10
Day 1
1
Squat (Barbell)
2 Sets
10-20 Reps
@9-10
2
Bulgarian Split Squat (Dumbbell)
1 Set
10-20 Reps
@8.5-10
3
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
10-20 Reps
10-20 Reps
10-20 Reps
@8-9
@8.5-9.5
@9-10
4
Hamstring Curl
2 Sets
10-20 Reps
@8.5-9.5
5
Seated Calf Raise
3 Sets
10-20 Reps
@10-10
Day 2
1
Face Pull
2 Sets
10-20 Reps
@9-10
2
Upright Row (Barbell)
2 Sets
10-20 Reps
@9-10
3
Front Raise
3 Sets
10-20 Reps
@8.5-9.5
4
Rear Delt Fly (Dumbbell)
3 Sets
10-20 Reps
@8.5-9.5
5
Lateral Raise (Dumbbell)
3 Sets
10-20 Reps
@9-10
6
Front Raise
2 Sets
10-20 Reps
@9-10
Day 3
1
Chest Fly (Dumbbell)
3 Sets
10-20 Reps
@8.5-9.5
2
Bench Press (Barbell)
2 Sets
10-20 Reps
@9-10
3
Skull Crusher
3 Sets
10-20 Reps
@8.5-9.5
4
Tricep Extension (Dumbbell)
3 Sets
10-20 Reps
@8.5-9.5
5
Incline Bench Press (Barbell)
2 Sets
10-20 Reps
@8.5-9.5
6
Dip (Bodyweight)
2 Sets
AMRAP
@9.5
7
Push Up
1 Set
AMRAP
@9.5
Day 4
1
Pull-Up (Bodyweight)
3 Sets
8-20 Reps
@8.5-9.5
2
Bent Over Row (Barbell)
3 Sets
10-30 Reps
@8-9
3
Bicep Curl (Dumbbell)
3 Sets
10-20 Reps
@8.5-9.5
4
Bicep Curl (Dumbbell)
3 Sets
10-20 Reps
@8.5-9.5
5
Pullover (Dumbbell)
2 Sets
1 Set
10-20 Reps
10-20 Reps
@8.5-9.5
@9.5-10
6
Preacher Curl (Barbell)
3 Sets
8-20 Reps
@8-9
7
Clean Deadlift
1 Set
1-3 Reps
@10
Day 1
1
Squat (Barbell)
2 Sets
10-20 Reps
@9-10
2
Bulgarian Split Squat (Dumbbell)
1 Set
10-20 Reps
@8.5-10
3
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
10-20 Reps
10-20 Reps
10-20 Reps
@8-9
@8.5-9.5
@9-10
4
Hamstring Curl
2 Sets
10-20 Reps
@8.5-9.5
5
Seated Calf Raise
3 Sets
10-20 Reps
@10-10
Day 2
1
Face Pull
2 Sets
10-20 Reps
@9-10
2
Upright Row (Barbell)
2 Sets
10-20 Reps
@9-10
3
Front Raise
3 Sets
10-20 Reps
@8.5-9.5
4
Rear Delt Fly (Dumbbell)
3 Sets
10-20 Reps
@8.5-9.5
5
Lateral Raise (Dumbbell)
3 Sets
10-20 Reps
@9-10
6
Front Raise
2 Sets
10-20 Reps
@9-10
Day 3
1
Chest Fly (Dumbbell)
3 Sets
10-20 Reps
@8.5-9.5
2
Bench Press (Barbell)
2 Sets
10-20 Reps
@9-10
3
Skull Crusher
3 Sets
10-20 Reps
@8.5-9.5
4
Tricep Extension (Dumbbell)
3 Sets
10-20 Reps
@8.5-9.5
5
Incline Bench Press (Barbell)
2 Sets
10-20 Reps
@8.5-9.5
6
Dip (Bodyweight)
2 Sets
AMRAP
@9.5
7
Push Up
1 Set
AMRAP
@9.5
Day 4
1
Pull-Up (Bodyweight)
3 Sets
8-20 Reps
@8.5-9.5
2
Bent Over Row (Barbell)
3 Sets
10-30 Reps
@8-9
3
Bicep Curl (Dumbbell)
3 Sets
10-20 Reps
@8.5-9.5
4
Bicep Curl (Dumbbell)
3 Sets
10-20 Reps
@8.5-9.5
5
Pullover (Dumbbell)
2 Sets
1 Set
10-20 Reps
10-20 Reps
@8.5-9.5
@9.5-10
6
Preacher Curl (Barbell)
3 Sets
8-20 Reps
@8-9
7
Clean Deadlift
1 Set
1-3 Reps
@10
Day 1
1
Squat (Barbell)
2 Sets
10-20 Reps
@9-10
2
Bulgarian Split Squat (Dumbbell)
1 Set
10-20 Reps
@8.5-10
3
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
10-20 Reps
10-20 Reps
10-20 Reps
@8-9
@8.5-9.5
@9-10
4
Hamstring Curl
2 Sets
10-20 Reps
@8.5-9.5
5
Seated Calf Raise
3 Sets
10-20 Reps
@10-10
Day 2
1
Face Pull
2 Sets
10-20 Reps
@9-10
2
Upright Row (Barbell)
2 Sets
10-20 Reps
@9-10
3
Front Raise
3 Sets
10-20 Reps
@8.5-9.5
4
Rear Delt Fly (Dumbbell)
3 Sets
10-20 Reps
@8.5-9.5
5
Lateral Raise (Dumbbell)
3 Sets
10-20 Reps
@9-10
6
Front Raise
2 Sets
10-20 Reps
@9-10
Day 3
1
Chest Fly (Dumbbell)
3 Sets
10-20 Reps
@8.5-9.5
2
Bench Press (Barbell)
2 Sets
10-20 Reps
@9-10
3
Skull Crusher
3 Sets
10-20 Reps
@8.5-9.5
4
Tricep Extension (Dumbbell)
3 Sets
10-20 Reps
@8.5-9.5
5
Incline Bench Press (Barbell)
2 Sets
10-20 Reps
@8.5-9.5
6
Dip (Bodyweight)
2 Sets
AMRAP
@9.5
7
Push Up
1 Set
AMRAP
@9.5
Day 4
1
Pull-Up (Bodyweight)
3 Sets
8-20 Reps
@8.5-9.5
2
Bent Over Row (Barbell)
3 Sets
10-30 Reps
@8-9
3
Bicep Curl (Dumbbell)
3 Sets
10-20 Reps
@8.5-9.5
4
Bicep Curl (Dumbbell)
3 Sets
10-20 Reps
@8.5-9.5
5
Pullover (Dumbbell)
2 Sets
1 Set
10-20 Reps
10-20 Reps
@8.5-9.5
@9.5-10
6
Preacher Curl (Barbell)
3 Sets
8-20 Reps
@8-9
7
Clean Deadlift
1 Set
1-3 Reps
@10