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Hypertrophy : 4 Weeks 4 Days

by Gabriel T.
57 athletes joined
3.0
(2 ratings)

Program Description

Between other program

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jul 27, 2024 05:05
  • Last Edited
    Dec 05, 2025 09:17

Summary

Unlock your muscle-building potential with the "Hypertrophy: 4 Weeks 4 Days" program! This structured 4-week plan focuses on four training days each week, targeting major muscle groups for maximum growth. Each session is packed with compound and isolation exercises, including barbell and dumbbell movements, ensuring a comprehensive approach to hypertrophy. With a mix of intensity and volume, you’ll push your limits and see real results. Get ready to transform your physique and build the strength you’ve always wanted!
Muscle Engagement
Front
Back
MuscleSet
Upper Back
16.4%
Front Delts
11.5%
Triceps
11.1%
Chest
9.9%
Lats
9%
Biceps
7.1%
Hamstrings
7.1%
Quadriceps
6.8%
Glutes
6.2%
Middle Delts
4.3%
Rear Delts
4%
Forearms
2.2%
Abs
2.2%
Adductors
1.2%
Abductors
0.9%
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
12-15 reps
-
2
Incline Bench Press (Dumbbell)
3
12-15 reps
-
3
Cable Crossover
3
12-15 reps
-
4
Chest Fly (Machine)
3
12-15 reps
-
5
Tricep Extension (Dumbbell)
4
12-15 reps
-
6
Tricep Extension (Machine)
3
12-15 reps
-
7
Tricep Pressdown
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
9-11 reps
-
2
Incline Bench Press (Dumbbell)
3
9-11 reps
-
3
Cable Crossover
3
9-11 reps
-
4
Chest Fly (Machine)
3
9-11 reps
-
5
Tricep Extension (Dumbbell)
4
9-11 reps
-
6
Tricep Extension (Machine)
3
9-11 reps
-
7
Tricep Pressdown
3
9-11 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Incline Bench Press (Dumbbell)
3
6-8 reps
-
3
Cable Crossover
3
6-8 reps
-
4
Chest Fly (Machine)
3
6-8 reps
-
5
Tricep Extension (Dumbbell)
4
6-8 reps
-
6
Tricep Extension (Machine)
3
6-8 reps
-
7
Tricep Pressdown
3
6-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3-5 reps
-
2
Incline Bench Press (Dumbbell)
3
3-5 reps
-
3
Cable Crossover
3
3-5 reps
-
4
Chest Fly (Machine)
3
3-5 reps
-
5
Tricep Extension (Dumbbell)
4
3-5 reps
-
6
Tricep Extension (Machine)
3
3-5 reps
-
7
Tricep Pressdown
3
3-5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
12-15 reps
-
2
Lat Pulldown
3
12-15 reps
-
3
Seated Row (Cable)
3
12-15 reps
-
4
Standing Pullover (Cable)
3
12-15 reps
-
5
Chest Supported Row (Machine)
3
12-15 reps
-
6
Preacher Curl (Barbell)
4
12-15 reps
-
7
Hammer Curl
3
12-15 reps
-
8
Bicep Curl (Machine)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
9-11 reps
-
2
Lat Pulldown
3
9-11 reps
-
3
Seated Row (Cable)
3
9-11 reps
-
4
Standing Pullover (Cable)
3
9-11 reps
-
5
Chest Supported Row (Machine)
3
9-11 reps
-
6
Preacher Curl (Barbell)
4
9-11 reps
-
7
Hammer Curl
3
9-11 reps
-
8
Bicep Curl (Machine)
3
9-11 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
6-8 reps
-
2
Lat Pulldown
3
6-8 reps
-
3
Seated Row (Cable)
3
6-8 reps
-
4
Standing Pullover (Cable)
3
6-8 reps
-
5
Chest Supported Row (Machine)
3
6-8 reps
-
6
Preacher Curl (Barbell)
4
6-8 reps
-
7
Hammer Curl
3
6-8 reps
-
8
Bicep Curl (Machine)
3
6-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
3-5 reps
-
2
Lat Pulldown
3
3-5 reps
-
3
Seated Row (Cable)
3
3-5 reps
-
4
Standing Pullover (Cable)
3
3-5 reps
-
5
Chest Supported Row (Machine)
3
3-5 reps
-
6
Preacher Curl (Barbell)
4
3-5 reps
-
7
Hammer Curl
3
3-5 reps
-
8
Bicep Curl (Machine)
3
3-5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
4
12-15 reps
-
2
Lateral Raise (Dumbbell)
3
12-15 reps
-
3
Rear Delt Fly (Machine)
3
12-15 reps
-
4
Face Pull
4
12-15 reps
-
5
Front Raise
3
12-15 reps
-
6
Shrug (Dumbbell)
4
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
4
9-11 reps
-
2
Lateral Raise (Dumbbell)
3
9-11 reps
-
3
Rear Delt Fly (Machine)
3
9-11 reps
-
4
Face Pull
4
9-11 reps
-
5
Front Raise
3
9-11 reps
-
6
Shrug (Dumbbell)
4
9-11 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
4
6-8 reps
-
2
Lateral Raise (Dumbbell)
3
6-8 reps
-
3
Rear Delt Fly (Machine)
3
6-8 reps
-
4
Face Pull
4
6-8 reps
-
5
Front Raise
3
6-8 reps
-
6
Shrug (Dumbbell)
4
6-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
4
3-5 reps
-
2
Lateral Raise (Dumbbell)
3
3-5 reps
-
3
Rear Delt Fly (Machine)
3
3-5 reps
-
4
Face Pull
4
3-5 reps
-
5
Front Raise
3
3-5 reps
-
6
Shrug (Dumbbell)
4
3-5 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
12-15 reps
-
2
Leg Press (45 Degrees)
3
12-15 reps
-
3
Leg Curl
3
12-15 reps
-
4
Leg Extension
4
12-15 reps
-
5
Glute Kickback
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
9-11 reps
-
2
Leg Press (45 Degrees)
3
9-11 reps
-
3
Leg Curl
3
9-11 reps
-
4
Leg Extension
4
9-11 reps
-
5
Glute Kickback
3
9-11 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
-
2
Leg Press (45 Degrees)
3
6-8 reps
-
3
Leg Curl
3
6-8 reps
-
4
Leg Extension
4
6-8 reps
-
5
Glute Kickback
3
6-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3-5 reps
-
2
Leg Press (45 Degrees)
3
3-5 reps
-
3
Leg Curl
3
3-5 reps
-
4
Leg Extension
4
3-5 reps
-
5
Glute Kickback
3
3-5 reps
-
Week 1
1 / 4 Weeks
Day 1
1
Bench Press (Barbell)
4 Sets
12-15 Reps
-
2
Incline Bench Press (Dumbbell)
3 Sets
12-15 Reps
-
3
Cable Crossover
3 Sets
12-15 Reps
-
4
Chest Fly (Machine)
3 Sets
12-15 Reps
-
5
Tricep Extension (Dumbbell)
4 Sets
12-15 Reps
-
6
Tricep Extension (Machine)
3 Sets
12-15 Reps
-
7
Tricep Pressdown
3 Sets
12-15 Reps
-
Day 2
1
Barbell Row
4 Sets
12-15 Reps
-
2
Lat Pulldown
3 Sets
12-15 Reps
-
3
Seated Row (Cable)
3 Sets
12-15 Reps
-
4
Standing Pullover (Cable)
3 Sets
12-15 Reps
-
5
Chest Supported Row (Machine)
3 Sets
12-15 Reps
-
6
Preacher Curl (Barbell)
4 Sets
12-15 Reps
-
7
Hammer Curl
3 Sets
12-15 Reps
-
8
Bicep Curl (Machine)
3 Sets
12-15 Reps
-
Day 3
1
Military Press (Barbell)
4 Sets
12-15 Reps
-
2
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
-
3
Rear Delt Fly (Machine)
3 Sets
12-15 Reps
-
4
Face Pull
4 Sets
12-15 Reps
-
5
Front Raise
3 Sets
12-15 Reps
-
6
Shrug (Dumbbell)
4 Sets
12-15 Reps
-
Day 4
1
Squat (Barbell)
4 Sets
12-15 Reps
-
2
Leg Press (45 Degrees)
3 Sets
12-15 Reps
-
3
Leg Curl
3 Sets
12-15 Reps
-
4
Leg Extension
4 Sets
12-15 Reps
-
5
Glute Kickback
3 Sets
12-15 Reps
-
WHAT PEOPLE ARE SAYING(2 ratings)
Only ratings with written feedback are displayed here.
3.00 / 5
Marek M.Age 25, Man
a year ago
7 years of prior experience
As expected strength gains
As expected muscle gains
No modifications
Push Pull Shoulders Legs? Huh?