4 day split hypertrophy and v taper | Workout Programs | Boostcamp App |

4 day split hypertrophy and v taper

by charles S.

2 athletes joined

Program Description

Get bigger faster in 4 days

Program Overview

Level

Advanced, Beginner, Novice, Intermediate

Goal

Bodybuilding, Muscle & Sculpting

Equipment

Full Gym

Program Length

12 weeks

Time Per Workout

120 minutes

Created

Jun 04, 2024 08:40

Last Edited

Jun 15, 2024 09:15

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Day 1

1

Bench Press (Paused)

3 Sets

8 Reps

2

Incline Bench Press (Dumbbell)

3 Sets

10 Reps

3

Cable Crossover

3 Sets

10 Reps

4

Single Arm Pushdown

3 Sets

12 Reps

5

Dip (Bodyweight)

3 Sets

8 Reps

Day 3

1

Goblet Squat

3 Sets

12 Reps

2

Leg Press

3 Sets

10 Reps

3

Leg Extension

3 Sets

10 Reps

4

Lying Leg Curl

3 Sets

12 Reps

5

Romanian Deadlift (Barbell)

3 Sets

10 Reps

6

Standing Calf Raise

3 Sets

12 Reps

7

Decline Crunch

3 Sets

12 Reps

Day 2

1

Pull-Up (Neutral Grip, Bodyweight)

3 Sets

5 Reps

2

Pullover (Machine)

3 Sets

10 Reps

3

Lat Pulldown

3 Sets

12 Reps

4

Seated Row (Cable)

3 Sets

10 Reps

5

Back Extension (Weighted)

3 Sets

10 Reps

6

One Arm Lateral Raise (Cable)

3 Sets

12 Reps

7

Face Pull

3 Sets

12 Reps

Day 4

1

Standing Behind Neck Shoulder Press (Barbell)

3 Sets

5 Reps

2

Band Pull Apart

3 Sets

8 Reps

3

Lateral Raise (Cable)

3 Sets

12 Reps

4

Seated Dumbbell Curl

3 Sets

10 Reps

5

Hammer Curl

3 Sets

10 Reps

6

Single Arm Pushdown

3 Sets

12 Reps

7

Shrug (Dumbbell)

3 Sets

12 Reps