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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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Week 1
1 / 12 Weeks
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
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 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 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 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
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 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 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 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
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 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 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 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
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 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 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 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
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 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 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 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
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 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 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 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
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 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 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 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
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 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 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 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
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 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 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 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
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 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 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 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
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 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 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 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