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4 Day Hypertrophy
by Surinder S.
2 athletes joined
Program Description
Hypertrophy Training
Program Overview
Level
Novice, Intermediate
Goal
Bodybuilding, Muscle & Sculpting
Equipment
Garage Gym
Program Length
8 weeks
Time Per Workout
60 minutes
Created
Jun 11, 2024 10:00
Last Edited
Jul 02, 2024 01:02
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Week 1
1 / 8 Weeks
Day 1
1
Barbell Row
3 Sets
1 Set
12 Reps
10 Reps
2
Pullover (Dumbbell)
2 Sets
1 Set
1 Set
12 Reps
10 Reps
15 Reps
3
Pull-Up (Assisted)
4 Sets
12 Reps
4
Rear Delt Fly (Machine)
3 Sets
12 Reps
5
Face Pull
3 Sets
12 Reps
6
Shrug (Dumbbell)
3 Sets
12 Reps
Day 2
1
Incline Bench Press (Barbell)
3 Sets
1 Set
12 Reps
10 Reps
2
Bench Press (Dumbbell)
2 Sets
1 Set
1 Set
12 Reps
10 Reps
15 Reps
3
Chest Fly (Machine)
4 Sets
12 Reps
4
Lateral Raise (Dumbbell)
3 Sets
12 Reps
5
Lateral Raise (Cable)
3 Sets
12 Reps
Day 3
1
Bench Press (Close Grip)
3 Sets
1 Set
12 Reps
10 Reps
2
Dip (Assisted)
3 Sets
1 Set
12 Reps
10 Reps
3
Tricep Rope Push Down (Cable)
3 Sets
12 Reps
4
Bicep Curl (Barbell)
3 Sets
12 Reps
5
Hammer Curl
3 Sets
12 Reps
6
Bicep Curl (Cable)
3 Sets
12 Reps
7
Dip (Assisted)
1 Set
Day 4
1
Deadlift (Smith Machine)
3 Sets
1 Set
12 Reps
10 Reps
2
Lying Leg Curl
3 Sets
1 Set
12 Reps
10 Reps
3
Bulgarian Split Squat (Dumbbell)
3 Sets
12 Reps
4
Front Squat (Barbell)
4 Sets
12 Reps
5
Leg Extension
3 Sets
12 Reps
6
Seated Calf Raise
3 Sets
12 Reps
7
Standing Calf Raise
3 Sets
12 Reps