5.0
(1 rating)
Program Description
How to make it work: 6 Month Macro Phase Phase 1 - Foundation Load: Duration: 4 weeks Establish Volume & Perfect form Phase 2 - Progressive Overload: Duration: 6 weeks Increase Load weekly when you hit the top of the rep range Phase 3 - High Volume Emphasis Duration: 6 weeks Add 1 more set to each exercise and increase intensity Do supersets if necessary Phase 4 - Peak Hypertrophy Duration 6 weeks Return to the normal volume and increase Load to a 6-10 Rep Range Phase 3 & 5 intensity: *Last set only* Rest-Pause: take 5 deep breaths and do 4-6 more reps Drop set: drop 20% of the weight and go to failure Controlled negatives: 3-4 sec eccentric on final reps Deloads: Duration: 1 week Taken when needed (lower sleep quality, joint pain, strength drops) Drop the volume 40-50% Focus on recovery Aim to deload every 8-10 weeks Recovery: Sleep 7.5h or more Light Cardio 2x/week Weekly Volume Targets: Chest: 14-18 sets Delts: 16-20 sets Arms: 12-16 sets Back: 14-18 sets Legs: 14-16 sets *if recovery feels solid push each muscle to the upper limit. *if soreness lasts more than 3 days, pull back ~20%
Program Overview
- LevelIntermediate
- GoalBodybuilding
- EquipmentFull Gym
- Program Length1 week
- Time Per Workout90 minutes
- CreatedOct 23, 2025 04:03
- Last EditedOct 24, 2025 10:16
Summary
Unlock your strength potential with the 4-Day HT Base program, designed for those looking to build a solid foundation in just one week. This comprehensive routine targets both upper and lower body muscle groups, incorporating a mix of compound and isolation exercises to maximize your gains. With a full gym setup, you'll engage in a variety of movements—from incline bench presses to hack squats—ensuring a balanced approach to strength training. Commit to four days of focused workouts and watch your strength and endurance soar!
Muscle Engagement
Front
Back
MuscleSet
Chest
12.9%
Front Delts
12.8%
Triceps
11.1%
Middle Delts
10%
Upper Back
8.5%
Biceps
7.7%
Lats
7.6%
Quadriceps
6.5%
Hamstrings
5.9%
Rear Delts
5.5%
Glutes
4.5%
Abs
3%
Lower Back
2.4%
Forearms
1.6%
