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4D Hypertrophy
by Kelli Howard
5.0
(1 rating)
Program Description
Full Body Hypertrophy with Shoulder and Glute Focus
Program Overview
Level
Intermediate
Goal
Bodybuilding
Equipment
Full Gym
Program Length
7 weeks
Time Per Workout
90 minutes
Created
Jun 15, 2024 03:35
Last Edited
Jun 15, 2024 03:47
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Week 1
1 / 7 Weeks
Day 1
1
Pendulum Squat
3 Sets
8-10 Reps
@7
2
Deadlift (Barbell)
3 Sets
8-10 Reps
@7
3
Bulgarian Split Squat (Barbell)
2 Sets
8-10 Reps
@7
4
Hyperextension
2 Sets
8-10 Reps
@7
5
Hip Abductor (Machine)
2 Sets
8-10 Reps
@7
6
Seated Calf Raise
3 Sets
8-10 Reps
@7
Day 2
1
Seated Overhead Press (Dumbbell)
3 Sets
8-10 Reps
@7
2
Incline Bench Press (Dumbbell)
2 Sets
8-10 Reps
@7
3
Upright Row (Barbell)
2 Sets
8-10 Reps
@7
4
Single Arm Row (Dumbbell)
2 Sets
8-10 Reps
@7
5
Lateral Raise (Cable)
3 Sets
8-10 Reps
@7
6
Rear Delt Cable Fly - Single Arm
3 Sets
8-10 Reps
@7
Day 3
1
Hack Squat
3 Sets
8-10 Reps
@7
2
Glute Bridge (Barbell)
3 Sets
8-10 Reps
@7
3
Single Leg Press
2 Sets
8-10 Reps
@7
4
Leg Curl
2 Sets
8-10 Reps
@7
5
Glute Kickback (Cable)
2 Sets
8-10 Reps
@7
6
Hip Abductor (Machine)
2 Sets
8-10 Reps
@7
7
Seated Calf Raise
2 Sets
8-10 Reps
@7
Day 4
1
Lat Pulldown
3 Sets
8-10 Reps
@7
2
Chest Supported Row (Machine)
3 Sets
8-10 Reps
@7
3
Barbell Row
2 Sets
8-10 Reps
@7
4
Seated Dumbbell Curl
3 Sets
8-10 Reps
@7
5
Reverse Bicep Curl (Dumbbell)
2 Sets
8-10 Reps
@7
6
Dip (Bodyweight)
3 Sets
8-12 Reps
@7
7
Lateral Raise (Dumbbell)
3 Sets
8-10 Reps
@7
Day 1
1
Pendulum Squat
3 Sets
8-10 Reps
@7
2
Deadlift (Barbell)
3 Sets
8-10 Reps
@7
3
Bulgarian Split Squat (Barbell)
2 Sets
8-10 Reps
@7
4
Hyperextension
2 Sets
8-10 Reps
@7
5
Hip Abductor (Machine)
2 Sets
8-10 Reps
@7
6
Seated Calf Raise
3 Sets
8-10 Reps
@7
Day 2
1
Seated Overhead Press (Dumbbell)
3 Sets
8-10 Reps
@7
2
Incline Bench Press (Dumbbell)
2 Sets
8-10 Reps
@7
3
Upright Row (Barbell)
2 Sets
8-10 Reps
@7
4
Single Arm Row (Dumbbell)
2 Sets
8-10 Reps
@7
5
Lateral Raise (Cable)
3 Sets
8-10 Reps
@7
6
Rear Delt Cable Fly - Single Arm
3 Sets
8-10 Reps
@7
Day 3
1
Hack Squat
3 Sets
8-10 Reps
@7
2
Glute Bridge (Barbell)
3 Sets
8-10 Reps
@7
3
Single Leg Press
2 Sets
8-10 Reps
@7
4
Leg Curl
2 Sets
8-10 Reps
@7
5
Glute Kickback (Cable)
2 Sets
8-10 Reps
@7
6
Hip Abductor (Machine)
2 Sets
8-10 Reps
@7
7
Seated Calf Raise
2 Sets
8-10 Reps
@7
Day 4
1
Lat Pulldown
3 Sets
8-10 Reps
@7
2
Chest Supported Row (Machine)
3 Sets
8-10 Reps
@7
3
Barbell Row
2 Sets
8-10 Reps
@7
4
Seated Dumbbell Curl
3 Sets
8-10 Reps
@7
5
Reverse Bicep Curl (Dumbbell)
2 Sets
8-10 Reps
@7
6
Dip (Bodyweight)
3 Sets
8-12 Reps
@7
7
Lateral Raise (Dumbbell)
3 Sets
8-10 Reps
@7
Day 1
1
Pendulum Squat
4 Sets
8-10 Reps
@7
2
Deadlift (Barbell)
3 Sets
8-10 Reps
@7
3
Bulgarian Split Squat (Barbell)
3 Sets
8-10 Reps
@7
4
Hyperextension
3 Sets
8-10 Reps
@7
5
Hip Abductor (Machine)
2 Sets
8-10 Reps
@7
6
Seated Calf Raise
3 Sets
8-10 Reps
@7
Day 2
1
Seated Overhead Press (Dumbbell)
3 Sets
8-10 Reps
@7
2
Incline Bench Press (Dumbbell)
3 Sets
8-10 Reps
@7
3
Upright Row (Barbell)
3 Sets
8-10 Reps
@7
4
Single Arm Row (Dumbbell)
2 Sets
8-10 Reps
@7
5
Lateral Raise (Cable)
4 Sets
8-10 Reps
@7
6
Rear Delt Cable Fly - Single Arm
4 Sets
8-10 Reps
@7
Day 3
1
Hack Squat
4 Sets
8-10 Reps
@7
2
Glute Bridge (Barbell)
3 Sets
8-10 Reps
@7
3
Single Leg Press
3 Sets
8-10 Reps
@7
4
Leg Curl
3 Sets
8-10 Reps
@7
5
Glute Kickback (Cable)
2 Sets
8-10 Reps
@7
6
Hip Abductor (Machine)
2 Sets
8-10 Reps
@7
7
Seated Calf Raise
2 Sets
8-10 Reps
@7
Day 4
1
Lat Pulldown
4 Sets
8-10 Reps
@7
2
Chest Supported Row (Machine)
3 Sets
8-10 Reps
@7
3
Barbell Row
3 Sets
8-10 Reps
@7
4
Seated Dumbbell Curl
3 Sets
8-10 Reps
@7
5
Reverse Bicep Curl (Dumbbell)
3 Sets
8-10 Reps
@7
6
Dip (Bodyweight)
3 Sets
8-12 Reps
@7
7
Lateral Raise (Dumbbell)
4 Sets
8-10 Reps
@7
Day 1
1
Pendulum Squat
4 Sets
8-10 Reps
@7
2
Deadlift (Barbell)
3 Sets
8-10 Reps
@7
3
Bulgarian Split Squat (Barbell)
3 Sets
8-10 Reps
@7
4
Hyperextension
3 Sets
8-10 Reps
@7
5
Hip Abductor (Machine)
2 Sets
8-10 Reps
@7
6
Seated Calf Raise
3 Sets
8-10 Reps
@7
Day 2
1
Seated Overhead Press (Dumbbell)
3 Sets
8-10 Reps
@7
2
Incline Bench Press (Dumbbell)
3 Sets
8-10 Reps
@7
3
Upright Row (Barbell)
3 Sets
8-10 Reps
@7
4
Single Arm Row (Dumbbell)
2 Sets
8-10 Reps
@7
5
Lateral Raise (Cable)
4 Sets
8-10 Reps
@7
6
Rear Delt Cable Fly - Single Arm
4 Sets
8-10 Reps
@7
Day 3
1
Hack Squat
4 Sets
8-10 Reps
@7
2
Glute Bridge (Barbell)
3 Sets
8-10 Reps
@7
3
Single Leg Press
3 Sets
8-10 Reps
@7
4
Leg Curl
3 Sets
8-10 Reps
@7
5
Glute Kickback (Cable)
2 Sets
8-10 Reps
@7
6
Hip Abductor (Machine)
2 Sets
8-10 Reps
@7
7
Seated Calf Raise
2 Sets
8-10 Reps
@7
Day 4
1
Lat Pulldown
4 Sets
8-10 Reps
@7
2
Chest Supported Row (Machine)
3 Sets
8-10 Reps
@7
3
Barbell Row
3 Sets
8-10 Reps
@7
4
Seated Dumbbell Curl
3 Sets
8-10 Reps
@7
5
Reverse Bicep Curl (Dumbbell)
3 Sets
8-10 Reps
@7
6
Dip (Bodyweight)
3 Sets
8-12 Reps
@7
7
Lateral Raise (Dumbbell)
4 Sets
8-10 Reps
@7
Day 4
1
Lat Pulldown
4 Sets
8-10 Reps
@7
2
Chest Supported Row (Machine)
3 Sets
8-10 Reps
@7
3
Barbell Row
3 Sets
8-10 Reps
@7
4
Seated Dumbbell Curl
3 Sets
8-10 Reps
@7
5
Reverse Bicep Curl (Dumbbell)
3 Sets
8-10 Reps
@7
6
Dip (Bodyweight)
3 Sets
8-12 Reps
@7
7
Lateral Raise (Dumbbell)
4 Sets
8-10 Reps
@7
Day 1
1
Pendulum Squat
4 Sets
8-10 Reps
@8
2
Deadlift (Barbell)
4 Sets
8-10 Reps
@8
3
Bulgarian Split Squat (Barbell)
3 Sets
8-10 Reps
@8
4
Hyperextension
4 Sets
8-10 Reps
@8
5
Hip Abductor (Machine)
3 Sets
8-10 Reps
@8
6
Seated Calf Raise
3 Sets
8-10 Reps
@8
Day 2
1
Seated Overhead Press (Dumbbell)
4 Sets
8-10 Reps
@8
2
Incline Bench Press (Dumbbell)
3 Sets
8-10 Reps
@8
3
Upright Row (Barbell)
3 Sets
8-10 Reps
@8
4
Single Arm Row (Dumbbell)
3 Sets
8-10 Reps
@8
5
Lateral Raise (Cable)
4 Sets
8-10 Reps
@8
6
Rear Delt Cable Fly - Single Arm
4 Sets
8-10 Reps
@8
Day 3
1
Hack Squat
4 Sets
8-10 Reps
@8
2
Glute Bridge (Barbell)
4 Sets
8-10 Reps
@8
3
Single Leg Press
3 Sets
8-10 Reps
@8
4
Leg Curl
4 Sets
8-10 Reps
@8
5
Glute Kickback (Cable)
3 Sets
8-10 Reps
@8
6
Hip Abductor (Machine)
3 Sets
8-10 Reps
@8
7
Seated Calf Raise
2 Sets
8-10 Reps
@8
Day 1
1
Pendulum Squat
4 Sets
8-10 Reps
@8
2
Deadlift (Barbell)
4 Sets
8-10 Reps
@8
3
Bulgarian Split Squat (Barbell)
3 Sets
8-10 Reps
@8
4
Hyperextension
4 Sets
8-10 Reps
@8
5
Hip Abductor (Machine)
3 Sets
8-10 Reps
@8
6
Seated Calf Raise
3 Sets
8-10 Reps
@8
Day 2
1
Seated Overhead Press (Dumbbell)
4 Sets
8-10 Reps
@8
2
Incline Bench Press (Dumbbell)
3 Sets
8-10 Reps
@8
3
Upright Row (Barbell)
3 Sets
8-10 Reps
@8
4
Single Arm Row (Dumbbell)
3 Sets
8-10 Reps
@8
5
Lateral Raise (Cable)
4 Sets
8-10 Reps
@8
6
Rear Delt Cable Fly - Single Arm
4 Sets
8-10 Reps
@8
Day 3
1
Hack Squat
4 Sets
8-10 Reps
@8
2
Glute Bridge (Barbell)
4 Sets
8-10 Reps
@8
3
Single Leg Press
3 Sets
8-10 Reps
@8
4
Leg Curl
4 Sets
8-10 Reps
@8
5
Glute Kickback (Cable)
3 Sets
8-10 Reps
@8
6
Hip Abductor (Machine)
3 Sets
8-10 Reps
@8
7
Seated Calf Raise
2 Sets
8-10 Reps
@8
Day 4
1
Lat Pulldown
4 Sets
8-10 Reps
@7
2
Chest Supported Row (Machine)
3 Sets
8-10 Reps
@7
3
Barbell Row
3 Sets
8-10 Reps
@7
4
Seated Dumbbell Curl
3 Sets
8-10 Reps
@7
5
Reverse Bicep Curl (Dumbbell)
3 Sets
8-10 Reps
@7
6
Dip (Bodyweight)
3 Sets
8-12 Reps
@7
7
Lateral Raise (Dumbbell)
4 Sets
8-10 Reps
@7
Day 1
1
Pendulum Squat
2 Sets
8-10 Reps
@6
2
Deadlift (Barbell)
2 Sets
8-10 Reps
@6
3
Bulgarian Split Squat (Barbell)
2 Sets
8-10 Reps
@6
4
Hyperextension
2 Sets
8-10 Reps
@6
5
Hip Abductor (Machine)
2 Sets
8-10 Reps
@6
6
Seated Calf Raise
2 Sets
8-10 Reps
@6
Day 2
1
Seated Overhead Press (Dumbbell)
2 Sets
8-10 Reps
@6
2
Incline Bench Press (Dumbbell)
2 Sets
8-10 Reps
@6
3
Upright Row (Barbell)
2 Sets
8-10 Reps
@6
4
Single Arm Row (Dumbbell)
2 Sets
8-10 Reps
@6
5
Lateral Raise (Cable)
2 Sets
8-10 Reps
@6
6
Rear Delt Cable Fly - Single Arm
2 Sets
8-10 Reps
@6
Day 3
1
Hack Squat
2 Sets
8-10 Reps
@6
2
Glute Bridge (Barbell)
2 Sets
8-10 Reps
@6
3
Single Leg Press
2 Sets
8-10 Reps
@6
4
Leg Curl
2 Sets
8-10 Reps
@6
5
Glute Kickback (Cable)
2 Sets
8-10 Reps
@6
6
Hip Abductor (Machine)
2 Sets
8-10 Reps
@6
7
Seated Calf Raise
2 Sets
8-10 Reps
@6
Day 4
1
Lat Pulldown
2 Sets
8-10 Reps
@6
2
Chest Supported Row (Machine)
2 Sets
8-10 Reps
@6
3
Barbell Row
2 Sets
8-10 Reps
@6
4
Seated Dumbbell Curl
2 Sets
8-10 Reps
@6
5
Reverse Bicep Curl (Dumbbell)
2 Sets
8-10 Reps
@6
6
Dip (Bodyweight)
2 Sets
8-12 Reps
@6
7
Lateral Raise (Dumbbell)
2 Sets
8-10 Reps
@6