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Hypertrophy : 4 Weeks 4 Days

by Gabriel T.
14 athletes joined
5.0
(1 rating)

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
    Sep 13, 2024 07:21
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP
FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
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