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4 Day Hypertrophy Chest Focus

by Adam Breton

Program Description

Elevate your strength and muscle growth with the 4 Day Hypertrophy program, designed for intermediate lifters looking to maximize their gains over four weeks. This comprehensive plan features 16 sessions that strategically target all major muscle groups, utilizing a full gym setup. Each workout combines compound and isolation exercises, ensuring a balanced approach to hypertrophy. Get ready to push your limits and see significant results in both size and strength!

Program Overview

  • Level
    Intermediate
  • Goal
    Athletics
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Feb 24, 2026 03:34
  • Last Edited
    Feb 24, 2026 03:42
Muscle Engagement
Front
Back
MuscleSet
Front Delts
13.4%
Triceps
12.9%
Chest
10.1%
Hamstrings
9.2%
Upper Back
7.8%
Lats
6.5%
Middle Delts
6.5%
Quadriceps
6.5%
Glutes
6.5%
Biceps
6%
Rear Delts
4.1%
Lower Back
3.2%
Abs
3.2%
Calves
2.8%
Forearms
1.4%
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4.8 Stars with 10, 000+ Ratings
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Chest Fly (Machine)
4
-
3
Tricep Pushdown (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Chest Fly (Machine)
4
-
3
Tricep Pushdown (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Chest Fly (Machine)
4
-
3
Tricep Pushdown (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Chest Fly (Machine)
4
-
3
Tricep Pushdown (Cable)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
4
-
2
Lat Pulldown (Neutral Grip)
3
-
3
Lying Reverse Fly
3
-
4
Hammer Curl (Cable)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
4
-
2
Lat Pulldown (Neutral Grip)
3
-
3
Lying Reverse Fly
3
-
4
Hammer Curl (Cable)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
4
-
2
Lat Pulldown (Neutral Grip)
3
-
3
Lying Reverse Fly
3
-
4
Hammer Curl (Cable)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
4
-
2
Lat Pulldown (Neutral Grip)
3
-
3
Lying Reverse Fly
3
-
4
Hammer Curl (Cable)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
4
-
2
Incline Chest Press (Machine)
4
-
3
Lateral Raise (Cable)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
4
-
2
Incline Chest Press (Machine)
4
-
3
Lateral Raise (Cable)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
4
-
2
Incline Chest Press (Machine)
4
-
3
Lateral Raise (Cable)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
4
-
2
Incline Chest Press (Machine)
4
-
3
Lateral Raise (Cable)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
-
2
Romanian Deadlift (Barbell)
3
-
3
Leg Curl
3
-
4
Seated Calf Raise
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
-
2
Romanian Deadlift (Barbell)
3
-
3
Leg Curl
3
-
4
Seated Calf Raise
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
-
2
Romanian Deadlift (Barbell)
3
-
3
Leg Curl
3
-
4
Seated Calf Raise
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
-
2
Romanian Deadlift (Barbell)
3
-
3
Leg Curl
3
-
4
Seated Calf Raise
3
-
Week 1
1 / 4 Weeks
Day 1
1
Incline Bench Press (Dumbbell)
3 Sets
-
2
Chest Fly (Machine)
4 Sets
-
3
Tricep Pushdown (Cable)
3 Sets
-
Day 2
1
Chest Supported Row (Machine)
4 Sets
-
2
Lat Pulldown (Neutral Grip)
3 Sets
-
3
Lying Reverse Fly
3 Sets
-
4
Hammer Curl (Cable)
3 Sets
-
Day 3
1
Seated Overhead Press (Dumbbell)
4 Sets
-
2
Incline Chest Press (Machine)
4 Sets
-
3
Lateral Raise (Cable)
3 Sets
-
Day 4
1
Hack Squat
4 Sets
-
2
Romanian Deadlift (Barbell)
3 Sets
-
3
Leg Curl
3 Sets
-
4
Seated Calf Raise
3 Sets
-