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4 Day Hypertrophic Plan
AUDIO TIP
Bulking
Intermediate
Machine strength
Plan Details
The 4 Day Hypertrophic Plan routine by ayselacaballero is a 4 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Rutina de 4 días de distribución torso piernas para la ganancia de maza muscular
Routine detail
Day 1
Torso Fuerte
Est. 0 min
8 exercises
Barbell Bench Press
3 Sets x 6,8,8 Reps
Barbell Row
3 Sets x 6,8,8 Reps
Dumbbell Seated Dublin Press
3 Sets x 8,10,10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8,10,10 Reps
Dumbbell Incline Fly
3 Sets x 12 Reps
Cable Rope Lat Pulldown
3 Sets x 10,12,12 Reps
EZ Bar Curl
3 Sets x 8,12,12 Reps
Dumbbell Tricep Extension (Floor, Supine)
3 Sets x 8,12,12 Reps
Day 2
Pierna ligero
Est. 0 min
8 exercises
Hack Squat
3 Sets x 8,10,10 Reps
Barbell Deadlift
3 Sets x 8,10,10 Reps
Machine Leg Press
3 Sets x 10,12,12 Reps
Machine Leg Extension
3 Sets x 10,12,12 Reps
Machine Calf Raise
4 Sets x 15,20,20,20 Reps
Machine Seated Calf Raise
4 Sets x 15,20,20,20 Reps
Crunch
3 Sets x 15,2,2 Reps
Side Plank
3 Sets x 8 Reps
Day 3
Torso Ligero
Est. 0 min
8 exercises
Dumbbell Incline Bench Press
3 Sets x 8,10,10 Reps
T Bar Row
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 12,15,15 Reps
Barbell Upright Row
3 Sets x 12,15,15 Reps
Cable Cross-Over
3 Sets x 12,15,15 Reps
Cable Shoulder Extension
3 Sets x 12,15,15 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 10,15,15 Reps
Cable Tricep Kickback
3 Sets x 10,15,15 Reps
Day 4
Pierna Fuerte
Est. 0 min
8 exercises
Barbell Squat
3 Sets x 8,6,6 Reps
Barbell Romanian Deadlift
3 Sets x 8,6,6 Reps
Dumbbell Lunge
3 Sets x 8,10,10 Reps
Machine Leg Curl (Prone)
3 Sets x 8,10,10 Reps
Machine Calf Raise
4 Sets x 15,20,20,20 Reps
Machine Seated Calf Raise
4 Sets x 15,20,20,20 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 10,15,15 Reps
Plank
3 Sets
