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Muscle Motives 4 day hypertrophy program

by Kelly M.
5 athletes joined

Program Description

The goal of this program is to focus on volume and compound movements that will aid in body recomposition and fat loss efforts.

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    60 minutes
  • Created
    Sep 29, 2024 03:07
  • Last Edited
    Jun 18, 2025 08:57

Summary

Unlock your potential with the Muscle Motives 4-Day Hypertrophy Program, a comprehensive 6-week training plan designed to maximize muscle growth. This program targets all major muscle groups through a carefully structured routine, featuring exercises like Romanian Deadlifts and Hip Thrusts, ensuring you build strength and size effectively. With four sessions per week, you'll challenge yourself with a mix of free weights and machines, all tailored to push your limits. Get ready to transform your physique and achieve your fitness goals!
Muscle Engagement
Front
Back
MuscleSet
Glutes
19.1%
Quadriceps
11.6%
Hamstrings
11.2%
Triceps
8.4%
Front Delts
8.4%
Chest
7%
Lower Back
5.1%
Upper Back
5.1%
Abductors
4.7%
Middle Delts
4.7%
Lats
4.2%
Abs
4.2%
Rear Delts
2.8%
Adductors
1.9%
Biceps
1.9%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
12 reps
RPE 8
2
Leg Extension
4
12 reps
RPE 8
3
Hip Abductor (Machine)
4
15 reps
RPE 8
4
Lat Pulldown
4
12 reps
RPE 8
5
Seated Row (Cable)
4
12 reps
RPE 8
6
Rear Delt Fly (Machine)
4
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
12 reps
RPE 8
2
Leg Extension
4
12 reps
RPE 8
3
Hip Abductor (Machine)
4
15 reps
RPE 8
4
Lat Pulldown
4
12 reps
RPE 8
5
Seated Row (Cable)
4
12 reps
RPE 8
6
Rear Delt Fly (Machine)
4
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
12 reps
RPE 8
2
Leg Extension
4
12 reps
RPE 8
3
Hip Abductor (Machine)
4
15 reps
RPE 8
4
Lat Pulldown
4
12 reps
RPE 8
5
Seated Row (Cable)
4
12 reps
RPE 8
6
Rear Delt Fly (Machine)
4
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
12 reps
RPE 8
2
Leg Extension
4
12 reps
RPE 8
3
Hip Abductor (Machine)
4
15 reps
RPE 8
4
Lat Pulldown
4
12 reps
RPE 8
5
Seated Row (Cable)
4
12 reps
RPE 8
6
Rear Delt Fly (Machine)
4
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
12 reps
RPE 8
2
Leg Extension
4
12 reps
RPE 8
3
Hip Abductor (Machine)
4
15 reps
RPE 8
4
Lat Pulldown
4
12 reps
RPE 8
5
Seated Row (Cable)
4
12 reps
RPE 8
6
Rear Delt Fly (Machine)
4
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
12 reps
RPE 8
2
Leg Extension
4
12 reps
RPE 8
3
Hip Abductor (Machine)
4
15 reps
RPE 8
4
Lat Pulldown
4
12 reps
RPE 8
5
Seated Row (Cable)
4
12 reps
RPE 8
6
Rear Delt Fly (Machine)
4
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
10 reps
RPE 8
2
Hip Thrust (Machine)
4
12 reps
RPE 8
3
Seated Hamstring Curl
4
12 reps
RPE 8
4
Tricep Extension (Machine)
4
15 reps
RPE 8
5
Tricep Extension (Cable)
4
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
10 reps
RPE 8
2
Hip Thrust (Machine)
4
12 reps
RPE 8
3
Seated Hamstring Curl
4
12 reps
RPE 8
4
Tricep Extension (Machine)
4
15 reps
RPE 8
5
Tricep Extension (Cable)
4
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
10 reps
RPE 8
2
Hip Thrust (Machine)
4
12 reps
RPE 8
3
Seated Hamstring Curl
4
12 reps
RPE 8
4
Tricep Extension (Machine)
4
15 reps
RPE 8
5
Tricep Extension (Cable)
4
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
10 reps
RPE 8
2
Hip Thrust (Machine)
4
12 reps
RPE 8
3
Seated Hamstring Curl
4
12 reps
RPE 8
4
Tricep Extension (Machine)
4
15 reps
RPE 8
5
Tricep Extension (Cable)
4
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
10 reps
RPE 8
2
Hip Thrust (Machine)
4
12 reps
RPE 8
3
Seated Hamstring Curl
4
12 reps
RPE 8
4
Tricep Extension (Machine)
4
15 reps
RPE 8
5
Tricep Extension (Cable)
4
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
10 reps
RPE 8
2
Hip Thrust (Machine)
4
12 reps
RPE 8
3
Seated Hamstring Curl
4
12 reps
RPE 8
4
Tricep Extension (Machine)
4
15 reps
RPE 8
5
Tricep Extension (Cable)
4
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
4
12 reps
RPE 8
2
Hip Extension
4
12 reps
RPE 8
3
Hip Abductor (Machine)
4
15 reps
RPE 8
4
Shoulder Press (Machine)
4
12 reps
RPE 8
5
Lateral Raise (Cable)
4
12 reps
RPE 8
6
Front Raise
4
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
4
12 reps
RPE 8
2
Hip Extension
4
12 reps
RPE 8
3
Hip Abductor (Machine)
4
15 reps
RPE 8
4
Shoulder Press (Machine)
4
12 reps
RPE 8
5
Lateral Raise (Cable)
4
12 reps
RPE 8
6
Front Raise
4
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
4
12 reps
RPE 8
2
Hip Extension
4
12 reps
RPE 8
3
Hip Abductor (Machine)
4
15 reps
RPE 8
4
Shoulder Press (Machine)
4
12 reps
RPE 8
5
Lateral Raise (Cable)
4
12 reps
RPE 8
6
Front Raise
4
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
4
12 reps
RPE 8
2
Hip Extension
4
12 reps
RPE 8
3
Hip Abductor (Machine)
4
15 reps
RPE 8
4
Shoulder Press (Machine)
4
12 reps
RPE 8
5
Lateral Raise (Cable)
4
12 reps
RPE 8
6
Front Raise
4
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
4
12 reps
RPE 8
2
Hip Extension
4
12 reps
RPE 8
3
Hip Abductor (Machine)
4
15 reps
RPE 8
4
Shoulder Press (Machine)
4
12 reps
RPE 8
5
Lateral Raise (Cable)
4
12 reps
RPE 8
6
Front Raise
4
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Step-Up (Weighted)
4
12 reps
RPE 8
2
Hip Extension
4
12 reps
RPE 8
3
Hip Abductor (Machine)
4
15 reps
RPE 8
4
Shoulder Press (Machine)
4
12 reps
RPE 8
5
Lateral Raise (Cable)
4
12 reps
RPE 8
6
Front Raise
4
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
10 reps
RPE 8
2
Walking Lunge (Dumbbell)
4
12 reps
RPE 8
3
Hip Thrust (Machine)
4
12 reps
RPE 8
4
Cable Crossover
4
12 reps
RPE 8
5
Bench Press (Barbell)
4
10 reps
RPE 8
6
Chest Press (Machine)
4
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
10 reps
RPE 8
2
Walking Lunge (Dumbbell)
4
12 reps
RPE 8
3
Hip Thrust (Machine)
4
12 reps
RPE 8
4
Cable Crossover
4
12 reps
RPE 8
5
Bench Press (Barbell)
4
10 reps
RPE 8
6
Chest Press (Machine)
4
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
10 reps
RPE 8
2
Walking Lunge (Dumbbell)
4
12 reps
RPE 8
3
Hip Thrust (Machine)
4
12 reps
RPE 8
4
Cable Crossover
4
12 reps
RPE 8
5
Bench Press (Barbell)
4
10 reps
RPE 8
6
Chest Press (Machine)
4
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
10 reps
RPE 8
2
Walking Lunge (Dumbbell)
4
12 reps
RPE 8
3
Hip Thrust (Machine)
4
12 reps
RPE 8
4
Cable Crossover
4
12 reps
RPE 8
5
Bench Press (Barbell)
4
10 reps
RPE 8
6
Chest Press (Machine)
4
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
10 reps
RPE 8
2
Walking Lunge (Dumbbell)
4
12 reps
RPE 8
3
Hip Thrust (Machine)
4
12 reps
RPE 8
4
Cable Crossover
4
12 reps
RPE 8
5
Bench Press (Barbell)
4
10 reps
RPE 8
6
Chest Press (Machine)
4
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
10 reps
RPE 8
2
Walking Lunge (Dumbbell)
4
12 reps
RPE 8
3
Hip Thrust (Machine)
4
12 reps
RPE 8
4
Cable Crossover
4
12 reps
RPE 8
5
Bench Press (Barbell)
4
10 reps
RPE 8
6
Chest Press (Machine)
4
10 reps
RPE 8
Week 1
1 / 6 Weeks
Day 3
1
Step-Up (Weighted)
4 Sets
12 Reps
@8
2
Hip Extension
4 Sets
12 Reps
@8
3
Hip Abductor (Machine)
4 Sets
15 Reps
@8
4
Shoulder Press (Machine)
4 Sets
12 Reps
@8
5
Lateral Raise (Cable)
4 Sets
12 Reps
@8
6
Front Raise
4 Sets
12 Reps
@8
Day 2
1
Romanian Deadlift (Barbell)
4 Sets
10 Reps
@8
2
Hip Thrust (Machine)
4 Sets
12 Reps
@8
3
Seated Hamstring Curl
4 Sets
12 Reps
@8
4
Tricep Extension (Machine)
4 Sets
15 Reps
@8
5
Tricep Extension (Cable)
4 Sets
15 Reps
@8
Day 4
1
Hack Squat
4 Sets
10 Reps
@8
2
Walking Lunge (Dumbbell)
4 Sets
12 Reps
@8
3
Hip Thrust (Machine)
4 Sets
12 Reps
@8
4
Cable Crossover
4 Sets
12 Reps
@8
5
Bench Press (Barbell)
4 Sets
10 Reps
@8
6
Chest Press (Machine)
4 Sets
10 Reps
@8
Day 1
1
Squat (Barbell)
4 Sets
12 Reps
@8
2
Leg Extension
4 Sets
12 Reps
@8
3
Hip Abductor (Machine)
4 Sets
15 Reps
@8
4
Lat Pulldown
4 Sets
12 Reps
@8
5
Seated Row (Cable)
4 Sets
12 Reps
@8
6
Rear Delt Fly (Machine)
4 Sets
12 Reps
@8