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4 RP Day Plan Basic Hypertrophy
AUTOPLAYAUDIO TIP
General
Intermediate
Machine strength
Plan Details
The 4 RP Day Plan Basic Hypertrophy routine by dabklyn is a 4 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Mon
Workout Day #2
Est. 68 min
8 exercises
Machine Hip Abduction
3 Sets x 8 Reps
Machine Hip Adduction
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
4 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Machine Single-Leg Curl
2 Sets x 50 Reps
Machine Leg Press
2 Sets x 8 Reps
Calf Press On Leg Press
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Tue
Workout Day #3
Est. 44 min
7 exercises
Pull-Up
2 Sets x 10 Reps
Cable Shoulder Extension
2 Sets x 8 Reps
Cable Rope Face Pull
3 Sets x 10 Reps
Barbell Bent-Over Row
2 Sets x 8 Reps
Barbell Bench Press
2 Sets x 8 Reps
Barbell Incline Bench Press
2 Sets x 8 Reps
Parallel Bar Hip Raise
2 Sets x 8 Reps
Any
Workout Day #4
Est. 45 min
6 exercises
Belt Squat
5 Sets x 8 Reps
Belt Squat Calves
2 Sets x 8 Reps
Barbell Stiff-Leg Deadlift
1 Set x 10 Reps
Barbell Shrug
3 Sets x 10 Reps
Smith Machine Squat
2 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Any
Workout Day #1
Est. 67 min
7 exercises
Dumbbell Incline Bench Press
5 Sets x 10 Reps
Dumbbell Bench Press
2 Sets x 8 Reps
Barbell Skull Crusher (Reverse Grip)
3 Sets x 8 Reps
Barbell Upright Row
4 Sets x 8 Reps
Machine Seated Row
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
2 Sets x 10 Reps
Decline Bench Ab Reach
3 Sets x 8 Reps
