TMG - 4 day Hypertrophy

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3 DAYS - Bulking - Intermediate

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

4 day Hypertrophy workout plan focusing on different muscle groups each day. Muscle groups are also spaced out to allow recovery of muscles used indirectly on other workout days, ex. Chest day (Monday) uses Triceps as well, so Triceps are on Fridays. Biceps are on Mondays, and Biceps are also worked on Back day (Thursday)

Monday
Tuesday
Thursday
Friday

Chest/Biceps/Abs 8 exercises, 50 mins

Barbell Bench Press	3x8 reps • 60s	rest: 60s
Barbell Incline Bench Press	3x8 reps • 60s	rest: 60s
Machine Bench Press	3x8 reps • 60s	rest: 60s
Machine Fly	3x8 reps • 60s	rest: 60s
EZ Bar Curl	3x8 reps • 60s	rest: 60s
EZ Bar Curl (Reverse Grip)	3x8 reps • 60s	rest: 60s
Cable Dual Overhead Curl	3x8 reps • 60s	rest: 60s
Cable Kneeling Crunch	3x8 reps • 60s	rest: 60s

Quads/Hamstrings/Calves 6 exercises, 37 mins

Machine Leg Press	3x8 reps • 60s	rest: 60s
Smith Machine Squat	3x8 reps • 60s	rest: 60s
Machine Leg Extension	3x8 reps • 60s	rest: 60s
Smith Machine Squat	3x8 reps • 60s	rest: 60s
Machine Leg Curl (Prone)	3x8 reps • 60s	rest: 60s
Machine Calf Raise	3x8 reps • 60s	rest: 60s

Back/Traps/Abs 7 exercises, 43 mins

Cable Rear Pulldown (Wide Grip)	3x8 reps • 60s	rest: 60s
Cable Seated Row	3x8 reps • 60s	rest: 60s
Machine Iso Lateral High Row	3x8 reps • 60s	rest: 60s
Cable Lateral Raise	3x8 reps • 60s	rest: 60s
Machine Reverse Fly	3x8 reps • 60s	rest: 60s
Smith Machine Shrug	3x8 reps • 60s	rest: 60s
Parallel Bar Leg Raise	3x8 reps • 60s	rest: 60s

Shoulders/Triceps/Calves 7 exercises, 43 mins

Smith Machine Shoulder Press	3x8 reps • 60s	rest: 60s
Cable One-Arm Lateral Raise	3x8 reps • 60s	rest: 60s
Dumbbell Seated Side Lateral Raise	3x8 reps • 60s	rest: 60s
Smith Machine Bench Press (Close Grip)	3x8 reps • 60s	rest: 60s
Dumbbell One-Arm Tricep Kickback	3x8 reps • 60s	rest: 60s
Cable Tricep Pushdown (Rope)	3x8 reps • 60s	rest: 60s
Machine Seated Calf Raise	3x8 reps • 60s	rest: 60s