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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 18, 2025 11:35

Summary

Unleash your muscle-building potential with the 4D Hypertrophy program, designed for serious lifters looking to maximize gains over 7 weeks. This comprehensive 4-day split focuses on targeted hypertrophy, utilizing a mix of free weights and machines to hit every major muscle group effectively. Each session combines compound and isolation exercises, ensuring balanced development and optimal strength progression. Get ready to transform your physique and elevate your lifting game!
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
3
8-10 reps
RPE 7
2
Deadlift (Barbell)
3
8-10 reps
RPE 7
3
Bulgarian Split Squat (Barbell)
2
8-10 reps
RPE 7
4
Hyperextension
2
8-10 reps
RPE 7
5
Hip Abductor (Machine)
2
8-10 reps
RPE 7
6
Seated Calf Raise
3
8-10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
3
8-10 reps
RPE 7
2
Deadlift (Barbell)
3
8-10 reps
RPE 7
3
Bulgarian Split Squat (Barbell)
2
8-10 reps
RPE 7
4
Hyperextension
2
8-10 reps
RPE 7
5
Hip Abductor (Machine)
2
8-10 reps
RPE 7
6
Seated Calf Raise
3
8-10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
4
8-10 reps
RPE 7
2
Deadlift (Barbell)
3
8-10 reps
RPE 7
3
Bulgarian Split Squat (Barbell)
3
8-10 reps
RPE 7
4
Hyperextension
3
8-10 reps
RPE 7
5
Hip Abductor (Machine)
2
8-10 reps
RPE 7
6
Seated Calf Raise
3
8-10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
4
8-10 reps
RPE 7
2
Deadlift (Barbell)
3
8-10 reps
RPE 7
3
Bulgarian Split Squat (Barbell)
3
8-10 reps
RPE 7
4
Hyperextension
3
8-10 reps
RPE 7
5
Hip Abductor (Machine)
2
8-10 reps
RPE 7
6
Seated Calf Raise
3
8-10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
4
8-10 reps
RPE 8
2
Deadlift (Barbell)
4
8-10 reps
RPE 8
3
Bulgarian Split Squat (Barbell)
3
8-10 reps
RPE 8
4
Hyperextension
4
8-10 reps
RPE 8
5
Hip Abductor (Machine)
3
8-10 reps
RPE 8
6
Seated Calf Raise
3
8-10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
4
8-10 reps
RPE 8
2
Deadlift (Barbell)
4
8-10 reps
RPE 8
3
Bulgarian Split Squat (Barbell)
3
8-10 reps
RPE 8
4
Hyperextension
4
8-10 reps
RPE 8
5
Hip Abductor (Machine)
3
8-10 reps
RPE 8
6
Seated Calf Raise
3
8-10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
2
8-10 reps
RPE 6
2
Deadlift (Barbell)
2
8-10 reps
RPE 6
3
Bulgarian Split Squat (Barbell)
2
8-10 reps
RPE 6
4
Hyperextension
2
8-10 reps
RPE 6
5
Hip Abductor (Machine)
2
8-10 reps
RPE 6
6
Seated Calf Raise
2
8-10 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
3
8-10 reps
RPE 7
2
Incline Bench Press (Dumbbell)
2
8-10 reps
RPE 7
3
Upright Row (Barbell)
2
8-10 reps
RPE 7
4
Single Arm Row (Dumbbell)
2
8-10 reps
RPE 7
5
Lateral Raise (Cable)
3
8-10 reps
RPE 7
6
Rear Delt Cable Fly - Single Arm
3
8-10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
3
8-10 reps
RPE 7
2
Incline Bench Press (Dumbbell)
2
8-10 reps
RPE 7
3
Upright Row (Barbell)
2
8-10 reps
RPE 7
4
Single Arm Row (Dumbbell)
2
8-10 reps
RPE 7
5
Lateral Raise (Cable)
3
8-10 reps
RPE 7
6
Rear Delt Cable Fly - Single Arm
3
8-10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
3
8-10 reps
RPE 7
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 7
3
Upright Row (Barbell)
3
8-10 reps
RPE 7
4
Single Arm Row (Dumbbell)
2
8-10 reps
RPE 7
5
Lateral Raise (Cable)
4
8-10 reps
RPE 7
6
Rear Delt Cable Fly - Single Arm
4
8-10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
3
8-10 reps
RPE 7
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 7
3
Upright Row (Barbell)
3
8-10 reps
RPE 7
4
Single Arm Row (Dumbbell)
2
8-10 reps
RPE 7
5
Lateral Raise (Cable)
4
8-10 reps
RPE 7
6
Rear Delt Cable Fly - Single Arm
4
8-10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
4
8-10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
3
Upright Row (Barbell)
3
8-10 reps
RPE 8
4
Single Arm Row (Dumbbell)
3
8-10 reps
RPE 8
5
Lateral Raise (Cable)
4
8-10 reps
RPE 8
6
Rear Delt Cable Fly - Single Arm
4
8-10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
4
8-10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
3
Upright Row (Barbell)
3
8-10 reps
RPE 8
4
Single Arm Row (Dumbbell)
3
8-10 reps
RPE 8
5
Lateral Raise (Cable)
4
8-10 reps
RPE 8
6
Rear Delt Cable Fly - Single Arm
4
8-10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
2
8-10 reps
RPE 6
2
Incline Bench Press (Dumbbell)
2
8-10 reps
RPE 6
3
Upright Row (Barbell)
2
8-10 reps
RPE 6
4
Single Arm Row (Dumbbell)
2
8-10 reps
RPE 6
5
Lateral Raise (Cable)
2
8-10 reps
RPE 6
6
Rear Delt Cable Fly - Single Arm
2
8-10 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-10 reps
RPE 7
2
Glute Bridge (Barbell)
3
8-10 reps
RPE 7
3
Single Leg Press
2
8-10 reps
RPE 7
4
Leg Curl
2
8-10 reps
RPE 7
5
Glute Kickback (Cable)
2
8-10 reps
RPE 7
6
Hip Abductor (Machine)
2
8-10 reps
RPE 7
7
Seated Calf Raise
2
8-10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-10 reps
RPE 7
2
Glute Bridge (Barbell)
3
8-10 reps
RPE 7
3
Single Leg Press
2
8-10 reps
RPE 7
4
Leg Curl
2
8-10 reps
RPE 7
5
Glute Kickback (Cable)
2
8-10 reps
RPE 7
6
Hip Abductor (Machine)
2
8-10 reps
RPE 7
7
Seated Calf Raise
2
8-10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
8-10 reps
RPE 7
2
Glute Bridge (Barbell)
3
8-10 reps
RPE 7
3
Single Leg Press
3
8-10 reps
RPE 7
4
Leg Curl
3
8-10 reps
RPE 7
5
Glute Kickback (Cable)
2
8-10 reps
RPE 7
6
Hip Abductor (Machine)
2
8-10 reps
RPE 7
7
Seated Calf Raise
2
8-10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
8-10 reps
RPE 7
2
Glute Bridge (Barbell)
3
8-10 reps
RPE 7
3
Single Leg Press
3
8-10 reps
RPE 7
4
Leg Curl
3
8-10 reps
RPE 7
5
Glute Kickback (Cable)
2
8-10 reps
RPE 7
6
Hip Abductor (Machine)
2
8-10 reps
RPE 7
7
Seated Calf Raise
2
8-10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
8-10 reps
RPE 8
2
Glute Bridge (Barbell)
4
8-10 reps
RPE 8
3
Single Leg Press
3
8-10 reps
RPE 8
4
Leg Curl
4
8-10 reps
RPE 8
5
Glute Kickback (Cable)
3
8-10 reps
RPE 8
6
Hip Abductor (Machine)
3
8-10 reps
RPE 8
7
Seated Calf Raise
2
8-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
8-10 reps
RPE 8
2
Glute Bridge (Barbell)
4
8-10 reps
RPE 8
3
Single Leg Press
3
8-10 reps
RPE 8
4
Leg Curl
4
8-10 reps
RPE 8
5
Glute Kickback (Cable)
3
8-10 reps
RPE 8
6
Hip Abductor (Machine)
3
8-10 reps
RPE 8
7
Seated Calf Raise
2
8-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
8-10 reps
RPE 6
2
Glute Bridge (Barbell)
2
8-10 reps
RPE 6
3
Single Leg Press
2
8-10 reps
RPE 6
4
Leg Curl
2
8-10 reps
RPE 6
5
Glute Kickback (Cable)
2
8-10 reps
RPE 6
6
Hip Abductor (Machine)
2
8-10 reps
RPE 6
7
Seated Calf Raise
2
8-10 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-10 reps
RPE 7
2
Chest Supported Row (Machine)
3
8-10 reps
RPE 7
3
Barbell Row
2
8-10 reps
RPE 7
4
Seated Dumbbell Curl
3
8-10 reps
RPE 7
5
Reverse Bicep Curl (Dumbbell)
2
8-10 reps
RPE 7
6
Dip (Bodyweight)
3
8-12 reps
RPE 7
7
Lateral Raise (Dumbbell)
3
8-10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-10 reps
RPE 7
2
Chest Supported Row (Machine)
3
8-10 reps
RPE 7
3
Barbell Row
2
8-10 reps
RPE 7
4
Seated Dumbbell Curl
3
8-10 reps
RPE 7
5
Reverse Bicep Curl (Dumbbell)
2
8-10 reps
RPE 7
6
Dip (Bodyweight)
3
8-12 reps
RPE 7
7
Lateral Raise (Dumbbell)
3
8-10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8-10 reps
RPE 7
2
Chest Supported Row (Machine)
3
8-10 reps
RPE 7
3
Barbell Row
3
8-10 reps
RPE 7
4
Seated Dumbbell Curl
3
8-10 reps
RPE 7
5
Reverse Bicep Curl (Dumbbell)
3
8-10 reps
RPE 7
6
Dip (Bodyweight)
3
8-12 reps
RPE 7
7
Lateral Raise (Dumbbell)
4
8-10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8-10 reps
RPE 7
2
Chest Supported Row (Machine)
3
8-10 reps
RPE 7
3
Barbell Row
3
8-10 reps
RPE 7
4
Seated Dumbbell Curl
3
8-10 reps
RPE 7
5
Reverse Bicep Curl (Dumbbell)
3
8-10 reps
RPE 7
6
Dip (Bodyweight)
3
8-12 reps
RPE 7
7
Lateral Raise (Dumbbell)
4
8-10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8-10 reps
RPE 7
2
Chest Supported Row (Machine)
3
8-10 reps
RPE 7
3
Barbell Row
3
8-10 reps
RPE 7
4
Seated Dumbbell Curl
3
8-10 reps
RPE 7
5
Reverse Bicep Curl (Dumbbell)
3
8-10 reps
RPE 7
6
Dip (Bodyweight)
3
8-12 reps
RPE 7
7
Lateral Raise (Dumbbell)
4
8-10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8-10 reps
RPE 7
2
Chest Supported Row (Machine)
3
8-10 reps
RPE 7
3
Barbell Row
3
8-10 reps
RPE 7
4
Seated Dumbbell Curl
3
8-10 reps
RPE 7
5
Reverse Bicep Curl (Dumbbell)
3
8-10 reps
RPE 7
6
Dip (Bodyweight)
3
8-12 reps
RPE 7
7
Lateral Raise (Dumbbell)
4
8-10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8-10 reps
RPE 6
2
Chest Supported Row (Machine)
2
8-10 reps
RPE 6
3
Barbell Row
2
8-10 reps
RPE 6
4
Seated Dumbbell Curl
2
8-10 reps
RPE 6
5
Reverse Bicep Curl (Dumbbell)
2
8-10 reps
RPE 6
6
Dip (Bodyweight)
2
8-12 reps
RPE 6
7
Lateral Raise (Dumbbell)
2
8-10 reps
RPE 6
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