4 Day Strength & Hypertrophy

Unleash your potential with the 4 Day Strength & Hypertrophy program, designed to sculpt your physique over an intensive 8-week journey. This program combines heavy lifting with targeted hypertrophy work, ensuring you build both strength and muscle mass effectively. Train four days a week with a balanced approach that maximizes recovery while pushing your limits. Get ready to transform your body and elevate your performance!

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Bench Press (Barbell)

Seated Shoulder Press (Dumbbell)

Incline Bench Press (Dumbbell)

Lateral Raise (Dumbbell)

Tricep Rope Push Down (Cable)

Chest Fly (Cable)

Squat (Barbell)

Bulgarian Split Squat (Dumbbell)

Leg Press

Leg Extension

Standing Calf Raise

Pull-Up (Weighted)

Seal Row

Seated Row (Cable)

Face Pull

Bicep Curl (Barbell)

Incline Curl (Dumbbell)

Deadlift (Barbell)

Romanian Deadlift (Barbell)

Lying Leg Curl

Back Extension (Weighted)

Seated Calf Raise

Hanging Leg Raise

Chest Press (Machine)

Y Raise

Hack Squat

Chest Supported Row (Machine)

Rear Delt Fly (Machine)

Single Leg Romanian Deadlift

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