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4Day Strength&Hypertrophy Hybrid

by Jimi Krogstad
12 athletes joined

Program Description

Perfect for natural lifters trying to maximize the dynamics between being strong and looking the part. maintaining/improving mobility & rom for functional longevity & maximizing load with respect to recovery. Recommended de-load every 6-10 weeks as systemic fatigue increase

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Powerbuilding, Muscle & Sculpting, Bodybuilding, Athletics, Powerlifting
  • Equipment
    Full Gym
  • Program Length
    3 weeks
  • Time Per Workout
    60 minutes
  • Created
    Dec 09, 2024 04:55
  • Last Edited
    Aug 27, 2025 10:14

Summary

Unlock your strength potential with the 4Day Strength & Hypertrophy Hybrid program! Over the course of 3 weeks, this dynamic 4-day split combines heavy lifting and hypertrophy-focused exercises to maximize muscle growth and strength gains. Each session features a variety of compound and isolation movements, ensuring a comprehensive workout that targets all major muscle groups. With a full gym setup, you’ll have the tools you need to push your limits and achieve impressive results. Get ready to transform your physique and elevate your training!
Muscle Engagement
Front
Back
MuscleSet
Front Delts
10.9%
Middle Delts
10.5%
Triceps
10.1%
Biceps
10%
Quadriceps
9.1%
Chest
8.8%
Upper Back
8.2%
Lats
8%
Hamstrings
7.7%
Glutes
5.2%
Lower Back
2.8%
Rear Delts
2.7%
Calves
2.3%
Abs
1.9%
Forearms
1.2%
Abductors
0.7%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Long Pause Bench Press
1
2
8 reps
8 reps
RPE 6
RPE 6.5
2
Chest Supported Row (Machine)
4
8-12 reps
RPE 7
3
Chest Press (Machine)
3
8-12 reps
RPE 7
4
Lat Pulldown
3
8-12 reps
RPE 7
5
Standing Pullover (Cable)
2
AMRAP
RPE 7
6
Strict Curl
3
12-15 reps
RPE 7
7
Preacher Curl Machine
2
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Long Pause Bench Press
4
6 reps
RPE 7
2
Chest Supported Row (Machine)
4
8-12 reps
RPE 7
3
Chest Press (Machine)
3
8-12 reps
RPE 7
4
Lat Pulldown
3
8-12 reps
RPE 7
5
Standing Pullover (Cable)
2
AMRAP
RPE 7
6
Strict Curl
3
12-15 reps
RPE 7
7
Preacher Curl Machine
2
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Long Pause Bench Press
5
5 reps
RPE 8
2
Chest Supported Row (Machine)
4
8-12 reps
RPE 7
3
Chest Press (Machine)
3
8-12 reps
RPE 7
4
Lat Pulldown
3
8-12 reps
RPE 7
5
Standing Pullover (Cable)
2
AMRAP
RPE 7
6
Strict Curl
3
12-15 reps
RPE 7
7
Preacher Curl Machine
2
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
4
10-15 reps
RPE 7
2
Overhead Press (Barbell)
3
1
10 reps
5 reps
RPE 6
RPE 8
3
Hack Squat
6
10-12 reps
RPE 6
4
Lateral Raise (Machine)
4
AMRAP
RPE 10
5
Leg Extension
3
12-15 reps
RPE 7
6
Skull Crusher
3
12-15 reps
RPE 7
7
Seated Hamstring Curl
3
10-12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
4
10-15 reps
RPE 7
2
Overhead Press (Barbell)
3
1
8 reps
3 reps
RPE 6
RPE 9.5
3
Hack Squat
6
10-12 reps
RPE 6
4
Lateral Raise (Machine)
4
AMRAP
RPE 10
5
Leg Extension
3
12-15 reps
RPE 7
6
Skull Crusher
3
12-15 reps
RPE 7
7
Seated Hamstring Curl
3
10-12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
4
10-15 reps
RPE 7
2
Overhead Press (Barbell)
3
1
6 reps
1 reps
RPE 7
RPE 10
3
Hack Squat
6
10-12 reps
RPE 6
4
Lateral Raise (Machine)
4
AMRAP
RPE 10
5
Leg Extension
3
12-15 reps
RPE 7
6
Skull Crusher
3
12-15 reps
RPE 7
7
Seated Hamstring Curl
3
10-12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
10-12 reps
RPE 7
2
Lat Pulldown (Close Grip)
4
6-10 reps
RPE 8
3
Chest Fly (Machine)
3
12-15 reps
RPE 10
4
Bent Over Row (Barbell)
2
1
10-12 reps
6-10 reps
RPE 7
RPE 10
5
Incline Curl (Dumbbell)
3
12 reps
RPE 7
6
Bicep Curl (Dumbbell)
4
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
10-12 reps
RPE 7
2
Lat Pulldown (Close Grip)
4
6-10 reps
RPE 8
3
Chest Fly (Machine)
3
12-15 reps
RPE 10
4
Bent Over Row (Barbell)
2
1
10-12 reps
6-10 reps
RPE 7
RPE 10
5
Incline Curl (Dumbbell)
3
12 reps
RPE 7
6
Bicep Curl (Dumbbell)
4
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
10-12 reps
RPE 7
2
Lat Pulldown (Close Grip)
4
6-10 reps
RPE 8
3
Chest Fly (Machine)
3
12-15 reps
RPE 10
4
Bent Over Row (Barbell)
2
1
10-12 reps
6-10 reps
RPE 7
RPE 10
5
Incline Curl (Dumbbell)
3
12 reps
RPE 7
6
Bicep Curl (Dumbbell)
4
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
6
8-12 reps
RPE 7
2
Seated Shoulder Press (Dumbbell)
4
6-10 reps
RPE 7
3
Romanian Deadlift (Barbell)
3
5-8 reps
RPE 8
4
Lateral Raise (Dumbbell)
4
AMRAP
RPE 10
5
Tricep Pushdown (Cable)
3
12-15 reps
RPE 10
6
Rear Delt Fly (Cable)
3
12-15 reps
RPE 8
7
Upright Row (Barbell)
2
AMRAP
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
6
8-12 reps
RPE 7
2
Seated Shoulder Press (Dumbbell)
4
6-10 reps
RPE 7
3
Romanian Deadlift (Barbell)
3
5-8 reps
RPE 8
4
Lateral Raise (Dumbbell)
4
AMRAP
RPE 10
5
Tricep Pushdown (Cable)
3
12-15 reps
RPE 10
6
Rear Delt Fly (Cable)
3
12-15 reps
RPE 8
7
Upright Row (Barbell)
2
AMRAP
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
6
8-12 reps
RPE 7
2
Seated Shoulder Press (Dumbbell)
4
6-10 reps
RPE 7
3
Romanian Deadlift (Barbell)
3
5-8 reps
RPE 8
4
Lateral Raise (Dumbbell)
4
AMRAP
RPE 10
5
Tricep Pushdown (Cable)
3
12-15 reps
RPE 10
6
Rear Delt Fly (Cable)
3
12-15 reps
RPE 8
7
Upright Row (Barbell)
2
AMRAP
RPE 8
Week 1
1 / 3 Weeks
Day 1
1
Long Pause Bench Press
1 Set
2 Sets
8 Reps
8 Reps
@6
@6.5
2
Chest Supported Row (Machine)
4 Sets
8-12 Reps
@7
3
Chest Press (Machine)
3 Sets
8-12 Reps
@7
4
Lat Pulldown
3 Sets
8-12 Reps
@7
5
Standing Pullover (Cable)
2 Sets
AMRAP
@7
6
Strict Curl
3 Sets
12-15 Reps
@7
7
Preacher Curl Machine
2 Sets
12-15 Reps
@10
Day 2
1
Standing Calf Raise
4 Sets
10-15 Reps
@7
2
Overhead Press (Barbell)
3 Sets
1 Set
10 Reps
5 Reps
@6
@8
3
Hack Squat
6 Sets
10-12 Reps
@6
4
Lateral Raise (Machine)
4 Sets
AMRAP
@10
5
Leg Extension
3 Sets
12-15 Reps
@7
6
Skull Crusher
3 Sets
12-15 Reps
@7
7
Seated Hamstring Curl
3 Sets
10-12 Reps
@7
Day 4
1
Leg Press
6 Sets
8-12 Reps
@7
2
Seated Shoulder Press (Dumbbell)
4 Sets
6-10 Reps
@7
3
Romanian Deadlift (Barbell)
3 Sets
5-8 Reps
@8
4
Lateral Raise (Dumbbell)
4 Sets
AMRAP
@10
5
Tricep Pushdown (Cable)
3 Sets
12-15 Reps
@10
6
Rear Delt Fly (Cable)
3 Sets
12-15 Reps
@8
7
Upright Row (Barbell)
2 Sets
AMRAP
@8
Day 3
1
Incline Bench Press (Smith Machine)
4 Sets
10-12 Reps
@7
2
Lat Pulldown (Close Grip)
4 Sets
6-10 Reps
@8
3
Chest Fly (Machine)
3 Sets
12-15 Reps
@10
4
Bent Over Row (Barbell)
2 Sets
1 Set
10-12 Reps
6-10 Reps
@7
@10
5
Incline Curl (Dumbbell)
3 Sets
12 Reps
@7
6
Bicep Curl (Dumbbell)
4 Sets
AMRAP
-