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4Horsemen Bodybuilding Version
by Natsu U.
2 athletes joined
Program Description
Save time by using giant sets and focusing on hypertrophy for bodybuilding. It's originally made by Natural Hypertrophy's channel, I added the fifth day of the program to be totally complete.
Program Overview
Level
Advanced, Intermediate
Goal
Bodybuilding
Equipment
Full Gym
Program Length
5 weeks
Time Per Workout
40 minutes
Created
Feb 04, 2024 03:56
Last Edited
May 14, 2024 05:00
down_app
Week 1
1 / 5 Weeks
Day 2
1
Hack Squat
4 Sets
4-8 Reps
2
Romanian Deadlift (Dumbbell)
4 Sets
6-12 Reps
3
Hanging Leg Raise
4 Sets
AMRAP
4
Farmer's Walk (Weighted)
4 Sets
Day 4
1
Trap Bar Deadlift
3 Sets
5-8 Reps
2
Hack Squat
4 Sets
10-15 Reps
3
Russian Twist
4 Sets
AMRAP
4
Seal Row
4 Sets
6-10 Reps
Day 1
1
Bent Over Row (Barbell)
4 Sets
6-12 Reps
2
Bench Press (Barbell)
4 Sets
4-8 Reps
3
Ab Wheel
4 Sets
AMRAP
4
Bicep Curl (EZ Bar)
4 Sets
6-10 Reps
5
Neck Extension
3 Sets
15-30 Reps
6
Neck Curl
3 Sets
15-30 Reps
7
One Arm Lateral Raise (Dumbbell)
3 Sets
15-30 Reps
Day 3
1
Pull-Up (Weighted)
4 Sets
4-6 Reps
2
Overhead Press (Barbell)
4 Sets
6-10 Reps
3
Knee Raise (Captain's Chair)
4 Sets
AMRAP
4
French Press
4 Sets
6-12 Reps
5
Neck Extension
3 Sets
15-30 Reps
6
Neck Curl
3 Sets
15-30 Reps
7
Lateral Raise (Dumbbell)
3 Sets
15-30 Reps
Day 5
1
Neck Curl
4 Sets
15 Reps
2
Neck Extension
3 Sets
15-30 Reps
3
Lateral Raise (Dumbbell)
3 Sets
15-30 Reps
4
Shrug (Dumbbell)
4 Sets
10-12 Reps
5
Standing Calf Raise
4 Sets
15 Reps
Day 1
1
Bent Over Row (Barbell)
4 Sets
6-12 Reps
2
Bench Press (Barbell)
4 Sets
4-8 Reps
3
Ab Wheel
4 Sets
AMRAP
4
Bicep Curl (EZ Bar)
4 Sets
6-10 Reps
Day 2
1
Hack Squat
4 Sets
4-8 Reps
2
Romanian Deadlift (Dumbbell)
4 Sets
6-12 Reps
3
Hanging Leg Raise
4 Sets
AMRAP
4
Farmer's Walk (Weighted)
4 Sets
Day 3
1
Pull-Up (Weighted)
4 Sets
4-6 Reps
2
Overhead Press (Barbell)
4 Sets
6-10 Reps
3
Knee Raise (Captain's Chair)
4 Sets
AMRAP
4
French Press
4 Sets
6-12 Reps
Day 4
1
Trap Bar Deadlift
3 Sets
5-8 Reps
2
Hack Squat
4 Sets
10-15 Reps
3
Russian Twist
4 Sets
AMRAP
4
Seal Row
4 Sets
6-10 Reps
Day 5
1
Neck Curl
4 Sets
15 Reps
2
Shrug (Dumbbell)
4 Sets
10-12 Reps
3
Standing Calf Raise
4 Sets
15 Reps
Day 1
1
Bent Over Row (Barbell)
4 Sets
6-12 Reps
2
Bench Press (Barbell)
4 Sets
4-8 Reps
3
Ab Wheel
4 Sets
AMRAP
4
Bicep Curl (EZ Bar)
4 Sets
6-10 Reps
Day 2
1
Hack Squat
4 Sets
4-8 Reps
2
Romanian Deadlift (Dumbbell)
4 Sets
6-12 Reps
3
Hanging Leg Raise
4 Sets
AMRAP
4
Farmer's Walk (Weighted)
4 Sets
Day 3
1
Pull-Up (Weighted)
4 Sets
4-6 Reps
2
Overhead Press (Barbell)
4 Sets
6-10 Reps
3
Knee Raise (Captain's Chair)
4 Sets
AMRAP
4
French Press
4 Sets
6-12 Reps
Day 4
1
Trap Bar Deadlift
3 Sets
5-8 Reps
2
Hack Squat
4 Sets
10-15 Reps
3
Russian Twist
4 Sets
AMRAP
4
Seal Row
4 Sets
6-10 Reps
Day 5
1
Neck Curl
4 Sets
15 Reps
2
Shrug (Dumbbell)
4 Sets
10-12 Reps
3
Standing Calf Raise
4 Sets
15 Reps
Day 1
1
Bent Over Row (Barbell)
4 Sets
6-12 Reps
2
Bench Press (Barbell)
4 Sets
4-8 Reps
3
Ab Wheel
4 Sets
AMRAP
4
Bicep Curl (EZ Bar)
4 Sets
6-10 Reps
Day 2
1
Hack Squat
4 Sets
4-8 Reps
2
Romanian Deadlift (Dumbbell)
4 Sets
6-12 Reps
3
Hanging Leg Raise
4 Sets
AMRAP
4
Farmer's Walk (Weighted)
4 Sets
Day 3
1
Pull-Up (Weighted)
4 Sets
4-6 Reps
2
Overhead Press (Barbell)
4 Sets
6-10 Reps
3
Knee Raise (Captain's Chair)
4 Sets
AMRAP
4
French Press
4 Sets
6-12 Reps
Day 4
1
Trap Bar Deadlift
3 Sets
5-8 Reps
2
Hack Squat
4 Sets
10-15 Reps
3
Russian Twist
4 Sets
AMRAP
4
Seal Row
4 Sets
6-10 Reps
Day 5
1
Neck Curl
4 Sets
15 Reps
2
Shrug (Dumbbell)
4 Sets
10-12 Reps
3
Standing Calf Raise
4 Sets
15 Reps
Day 1
1
Bent Over Row (Barbell)
4 Sets
6-12 Reps
2
Bench Press (Barbell)
4 Sets
4-8 Reps
3
Ab Wheel
4 Sets
AMRAP
4
Bicep Curl (EZ Bar)
4 Sets
6-10 Reps
Day 2
1
Hack Squat
4 Sets
4-8 Reps
2
Romanian Deadlift (Dumbbell)
4 Sets
6-12 Reps
3
Hanging Leg Raise
4 Sets
AMRAP
4
Farmer's Walk (Weighted)
4 Sets
Day 3
1
Pull-Up (Weighted)
4 Sets
4-6 Reps
2
Overhead Press (Barbell)
4 Sets
6-10 Reps
3
Knee Raise (Captain's Chair)
4 Sets
AMRAP
4
French Press
4 Sets
6-12 Reps
Day 4
1
Trap Bar Deadlift
3 Sets
5-8 Reps
2
Hack Squat
4 Sets
10-15 Reps
3
Russian Twist
4 Sets
AMRAP
4
Seal Row
4 Sets
6-10 Reps
Day 5
1
Neck Curl
4 Sets
15 Reps
2
Shrug (Dumbbell)
4 Sets
10-12 Reps
3
Standing Calf Raise
4 Sets
15 Reps