4-Day Hypertrophy + Strength

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Week 13

Week 14

Week 15

Week 16

Bench Press (Smith Machine)

Incline Bench Press (Dumbbell)

Chest Fly (Machine)

Seated Shoulder Press (Dumbbell)

Lateral Raise (Cable)

Overhead Tricep Extension (Cable)

V-Handle Tricep Pushdown (Cable)

Push day

Wide Grip Lat Pulldown

Seated Row (Cable)

Chest Supported Row (Machine)

Rear Delt Fly (Machine)

Kelso Shrug

Bayesian Curl

Preacher Curl (Machine)

Hammer Curl (Dumbbell)

Pull day

KB Tibialis Raises – 2 sæt × 10–15 reps
KB Hip Flexor Raises – 2 sæt × 10–15 reps
Efter calf raise

Squat (Barbell)

Leg Extension

Leg Curl

Hyperextension

Standing Calf Raise

Cable Crunch

Plank

Leg day

Incline Bench Press (Smith Machine)

Chest Press (Machine)

Pull-Up (Weighted)

Barbell Row

Lateral Raise (Dumbbell)

Rear Delt Fly (Cable)

Single Arm Pushdown

Bicep Curl (Cable)

Upper body

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