Donkey Kong Hypertrophy 4-Day U/L v7

Gain monkey muscle. SBL optimized for 4 day/wk.

Phase 1 (wk 1-4): Foundation, baselining
Deload (wk 5): No sets near failure.
Phase 2 (wk 6-9): Intensification, exercise rotation
Phase 3 (wk 10-13): Peak form, maximum effort

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Week 13

Bench Press (Barbell)

Incline DB Flye-Press Combo

Dumbbell Row

Straight Bar Lat Prayer

Face Pull

Lean-In DB Lateral Raise

Squat (Barbell)

Leg Extension

Romanian Deadlift (Barbell)

Leg Press (45 Degrees)

Cable Hip Adduction

Standing Calf Raise

Hanging Leg Raise

Incline Bench Press (Dumbbell)

Bottom-Half DB Flye

Lat Pulldown

Chest Supported Row (Dumbbell)

Lateral Raise (Dumbbell)

Deadlift (Barbell)

Hack Squat

Lying Leg Curl

Hip Thrust (Barbell)

Calf Raise (Leg Press)

Cable Crunch

Pullover (Dumbbell)

Lat Pulldown (Neutral Grip)

1-Arm Lat Pull In

Single Leg Press

Dip (Assisted)

Bent Over Row (Barbell)

Goblet Squat

Pull-Up (Assisted)

Straight Arm Pulldown

Super ROM DB Lateral Raise

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