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4 session split for hypertrophy
Bulking
Intermediate
Barbell
Plan Details
The 4 session split for hypertrophy routine by AndrewTheodosi is a 4 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Work at 4-6 reps when cutting and 8-12 when bulking. Move up when top of range is hit in the first set. If you can't complete the lower end of the rep range in the first set without a pause then move down and try to complete and extra couple of reps at the previous weight before moving up again in the future. If you can't complete the higher end of the rep range then take a 15 second rest and see it off, even if another rest is needed. For the second set, aim for number that you completed in the first set before you had to pause. For the third set, aim for the number that you completed in the second set before you had to pause.
Routine detail
Day 1
Upper Pecs, Deltoids, Abdominals
Est. 38 min
6 exercises
Barbell Incline Bench Press
3 Sets x 8 Reps
Barbell Military Press
3 Sets x 8 Reps
Cable Rope Face Pull
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Parallel Bar Hip Raise
3 Sets x 6 Reps
Cable Overhead Raise (Supine)
3 Sets x 6 Reps
Day 2
Lower back, Glutes, Forearms, Abdominals
Est. 37 min
6 exercises
Barbell Deadlift
3 Sets x 8 Reps
Dumbbell Bicep Curl (Reverse Grip)
3 Sets x 6 Reps
Barbell Hip Thrust
3 Sets x 6 Reps
Barbell Ab Rollout (Kneeling)
3 Sets x 6 Reps
Gripper
3 Sets x 8 Reps
Barbell Good Morning
3 Sets x 6 Reps
Day 3
Flat chest, Quads, Calves, Triceps
Est. 38 min
6 exercises
Barbell Squat
3 Sets x 6 Reps
Barbell Bench Press
3 Sets x 8 Reps
Machine Calf Press
3 Sets x 6 Reps
Dip
3 Sets x 8 Reps
Dumbbell One-Arm Hammer Press
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 6 Reps
Day 4
Upper back, Hamstrings, Biceps
Est. 37 min
6 exercises
Weighted Pull-Up
3 Sets x 6 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Dumbbell Incline Curl
3 Sets x 6 Reps
Machine Leg Curl (Prone)
3 Sets x 6 Reps
Cable Rope Hammer Curl
3 Sets x 6 Reps
Barbell Romanian Deadlift
3 Sets x 6 Reps
