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4 Day Hypertrophy

by Surinder S.
4 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
    Jun 18, 2025 08:01

Summary

Unleash your muscle-building potential with the 4 Day Hypertrophy program, designed for serious lifters ready to transform their physique in just 8 weeks. This structured regimen focuses on targeted workouts for upper back, chest, and shoulders, utilizing a variety of exercises like barbell rows and incline bench presses to maximize growth. With four days of training each week, you'll engage in high-rep sets and advanced techniques such as drop sets and negatives to push your limits. Equip yourself with a garage gym and prepare to see significant gains in strength and size!
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
1
12 reps
10 reps
-
-
2
Pullover (Dumbbell)
2
1
1
12 reps
10 reps
15 reps
-
-
-
3
Pull-Up (Assisted)
4
12 reps
-
4
Rear Delt Fly (Machine)
3
12 reps
-
5
Face Pull
3
12 reps
-
6
Shrug (Dumbbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
1
12 reps
10 reps
-
-
2
Pullover (Dumbbell)
2
1
1
12 reps
10 reps
15 reps
-
-
-
3
Pull-Up (Assisted)
4
12 reps
-
4
Rear Delt Fly (Machine)
3
12 reps
-
5
Face Pull
3
12 reps
-
6
Shrug (Dumbbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
1
12 reps
10 reps
-
-
2
Pullover (Dumbbell)
2
1
1
12 reps
10 reps
15 reps
-
-
-
3
Pull-Up (Assisted)
4
12 reps
-
4
Rear Delt Fly (Machine)
3
12 reps
-
5
Face Pull
3
12 reps
-
6
Shrug (Dumbbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
1
12 reps
10 reps
-
-
2
Pullover (Dumbbell)
2
1
1
12 reps
10 reps
15 reps
-
-
-
3
Pull-Up (Assisted)
4
12 reps
-
4
Rear Delt Fly (Machine)
3
12 reps
-
5
Face Pull
3
12 reps
-
6
Shrug (Dumbbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
1
12 reps
10 reps
-
-
2
Pullover (Dumbbell)
2
1
1
12 reps
10 reps
15 reps
-
-
-
3
Pull-Up (Assisted)
4
12 reps
-
4
Rear Delt Fly (Machine)
3
12 reps
-
5
Face Pull
3
12 reps
-
6
Shrug (Dumbbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
1
12 reps
10 reps
-
-
2
Pullover (Dumbbell)
2
1
1
12 reps
10 reps
15 reps
-
-
-
3
Pull-Up (Assisted)
4
12 reps
-
4
Rear Delt Fly (Machine)
3
12 reps
-
5
Face Pull
3
12 reps
-
6
Shrug (Dumbbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
1
12 reps
10 reps
-
-
2
Pullover (Dumbbell)
2
1
1
12 reps
10 reps
15 reps
-
-
-
3
Pull-Up (Assisted)
4
12 reps
-
4
Rear Delt Fly (Machine)
3
12 reps
-
5
Face Pull
3
12 reps
-
6
Shrug (Dumbbell)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
1
12 reps
10 reps
-
-
2
Pullover (Dumbbell)
2
1
1
12 reps
10 reps
15 reps
-
-
-
3
Pull-Up (Assisted)
4
12 reps
-
4
Rear Delt Fly (Machine)
3
12 reps
-
5
Face Pull
3
12 reps
-
6
Shrug (Dumbbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
1
12 reps
10 reps
-
-
2
Bench Press (Dumbbell)
2
1
1
12 reps
10 reps
15 reps
-
-
-
3
Chest Fly (Machine)
4
12 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Lateral Raise (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
1
12 reps
10 reps
-
-
2
Bench Press (Dumbbell)
2
1
1
12 reps
10 reps
15 reps
-
-
-
3
Chest Fly (Machine)
4
12 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Lateral Raise (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
1
12 reps
10 reps
-
-
2
Bench Press (Dumbbell)
2
1
1
12 reps
10 reps
15 reps
-
-
-
3
Chest Fly (Machine)
4
12 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Lateral Raise (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
1
12 reps
10 reps
-
-
2
Bench Press (Dumbbell)
2
1
1
12 reps
10 reps
15 reps
-
-
-
3
Chest Fly (Machine)
4
12 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Lateral Raise (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
1
12 reps
10 reps
-
-
2
Bench Press (Dumbbell)
2
1
1
12 reps
10 reps
15 reps
-
-
-
3
Chest Fly (Machine)
4
12 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Lateral Raise (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
1
12 reps
10 reps
-
-
2
Bench Press (Dumbbell)
2
1
1
12 reps
10 reps
15 reps
-
-
-
3
Chest Fly (Machine)
4
12 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Lateral Raise (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
1
12 reps
10 reps
-
-
2
Bench Press (Dumbbell)
2
1
1
12 reps
10 reps
15 reps
-
-
-
3
Chest Fly (Machine)
4
12 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Lateral Raise (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
1
12 reps
10 reps
-
-
2
Bench Press (Dumbbell)
2
1
1
12 reps
10 reps
15 reps
-
-
-
3
Chest Fly (Machine)
4
12 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Lateral Raise (Cable)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
1
12 reps
10 reps
-
-
2
Dip (Assisted)
3
1
12 reps
10 reps
-
-
3
Tricep Rope Push Down (Cable)
3
12 reps
-
4
Bicep Curl (Barbell)
3
12 reps
-
5
Hammer Curl
3
12 reps
-
6
Bicep Curl (Cable)
3
12 reps
-
7
Dip (Assisted)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
1
12 reps
10 reps
-
-
2
Dip (Assisted)
3
1
12 reps
10 reps
-
-
3
Tricep Rope Push Down (Cable)
3
12 reps
-
4
Bicep Curl (Barbell)
3
12 reps
-
5
Hammer Curl
3
12 reps
-
6
Bicep Curl (Cable)
3
12 reps
-
7
Dip (Assisted)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
1
12 reps
10 reps
-
-
2
Dip (Assisted)
3
1
12 reps
10 reps
-
-
3
Tricep Rope Push Down (Cable)
3
12 reps
-
4
Bicep Curl (Barbell)
3
12 reps
-
5
Hammer Curl
3
12 reps
-
6
Bicep Curl (Cable)
3
12 reps
-
7
Dip (Assisted)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
1
12 reps
10 reps
-
-
2
Dip (Assisted)
3
1
12 reps
10 reps
-
-
3
Tricep Rope Push Down (Cable)
3
12 reps
-
4
Bicep Curl (Barbell)
3
12 reps
-
5
Hammer Curl
3
12 reps
-
6
Bicep Curl (Cable)
3
12 reps
-
7
Dip (Assisted)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
1
12 reps
10 reps
-
-
2
Dip (Assisted)
3
1
12 reps
10 reps
-
-
3
Tricep Rope Push Down (Cable)
3
12 reps
-
4
Bicep Curl (Barbell)
3
12 reps
-
5
Hammer Curl
3
12 reps
-
6
Bicep Curl (Cable)
3
12 reps
-
7
Dip (Assisted)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
1
12 reps
10 reps
-
-
2
Dip (Assisted)
3
1
12 reps
10 reps
-
-
3
Tricep Rope Push Down (Cable)
3
12 reps
-
4
Bicep Curl (Barbell)
3
12 reps
-
5
Hammer Curl
3
12 reps
-
6
Bicep Curl (Cable)
3
12 reps
-
7
Dip (Assisted)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
1
12 reps
10 reps
-
-
2
Dip (Assisted)
3
1
12 reps
10 reps
-
-
3
Tricep Rope Push Down (Cable)
3
12 reps
-
4
Bicep Curl (Barbell)
3
12 reps
-
5
Hammer Curl
3
12 reps
-
6
Bicep Curl (Cable)
3
12 reps
-
7
Dip (Assisted)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
1
12 reps
10 reps
-
-
2
Dip (Assisted)
3
1
12 reps
10 reps
-
-
3
Tricep Rope Push Down (Cable)
3
12 reps
-
4
Bicep Curl (Barbell)
3
12 reps
-
5
Hammer Curl
3
12 reps
-
6
Bicep Curl (Cable)
3
12 reps
-
7
Dip (Assisted)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Smith Machine)
3
1
12 reps
10 reps
-
-
2
Lying Leg Curl
3
1
12 reps
10 reps
-
-
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
4
Front Squat (Barbell)
4
12 reps
-
5
Leg Extension
3
12 reps
-
6
Seated Calf Raise
3
12 reps
-
7
Standing Calf Raise
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Smith Machine)
3
1
12 reps
10 reps
-
-
2
Lying Leg Curl
3
1
12 reps
10 reps
-
-
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
4
Front Squat (Barbell)
4
12 reps
-
5
Leg Extension
3
12 reps
-
6
Seated Calf Raise
3
12 reps
-
7
Standing Calf Raise
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Smith Machine)
3
1
12 reps
10 reps
-
-
2
Lying Leg Curl
3
1
12 reps
10 reps
-
-
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
4
Front Squat (Barbell)
4
12 reps
-
5
Leg Extension
3
12 reps
-
6
Seated Calf Raise
3
12 reps
-
7
Standing Calf Raise
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Smith Machine)
3
1
12 reps
10 reps
-
-
2
Lying Leg Curl
3
1
12 reps
10 reps
-
-
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
4
Front Squat (Barbell)
4
12 reps
-
5
Leg Extension
3
12 reps
-
6
Seated Calf Raise
3
12 reps
-
7
Standing Calf Raise
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Smith Machine)
3
1
12 reps
10 reps
-
-
2
Lying Leg Curl
3
1
12 reps
10 reps
-
-
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
4
Front Squat (Barbell)
4
12 reps
-
5
Leg Extension
3
12 reps
-
6
Seated Calf Raise
3
12 reps
-
7
Standing Calf Raise
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Smith Machine)
3
1
12 reps
10 reps
-
-
2
Lying Leg Curl
3
1
12 reps
10 reps
-
-
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
4
Front Squat (Barbell)
4
12 reps
-
5
Leg Extension
3
12 reps
-
6
Seated Calf Raise
3
12 reps
-
7
Standing Calf Raise
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Smith Machine)
3
1
12 reps
10 reps
-
-
2
Lying Leg Curl
3
1
12 reps
10 reps
-
-
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
4
Front Squat (Barbell)
4
12 reps
-
5
Leg Extension
3
12 reps
-
6
Seated Calf Raise
3
12 reps
-
7
Standing Calf Raise
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Smith Machine)
3
1
12 reps
10 reps
-
-
2
Lying Leg Curl
3
1
12 reps
10 reps
-
-
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
4
Front Squat (Barbell)
4
12 reps
-
5
Leg Extension
3
12 reps
-
6
Seated Calf Raise
3
12 reps
-
7
Standing Calf Raise
3
12 reps
-
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
-