Program Description
Here’s a 4-day hypertrophy-focused workout week adapted from the original 5-day Upper/Lower/Pull/Push/Legs split. The design prioritizes muscle tension, progressive overload, and high-effort sets while keeping exercises per day to 7 or fewer and sets per exercise to 3-4. Key Adjustments from 5-Day to 4-Day Split: Combined Pull/Push Days: Merged the original Pull and Push days into dedicated hypertrophy-focused sessions. Reduced Volume: Limited to 7 exercises/day with 3-4 sets per exercise to maintain recovery. Strength-Hypertrophy Balance: Days 1-2 focus on heavier loads (6-8 reps), while Days 3-4 prioritize volume (8-15 reps). Intensity Techniques: Last sets are taken to failure (RPE 10); lengthened partials/myoreps are included where noted. Notes: Progressive Overload: Follow the double-progression method (add reps, then weight). Substitutions: Use the guide’s alternatives if equipment is unavailable. Rest: 2-3 minutes for compounds, 60-90 seconds for isolations. This preserves the program’s core principles while fitting a 4-day schedule.
Program Overview
- LevelBeginner, Intermediate
- GoalBodybuilding
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout60 minutes
- CreatedJun 06, 2025 06:12
- Last EditedJun 21, 2025 05:18