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4 Day Hypertrophy
Sport
Advanced
Machine strength
Plan Details
The 4 Day Hypertrophy routine by Olega is a 4 day workout plan. It is an advanced level plan to achieve sport fitness goals.
Routine detail
Day 1
Upper 1
Est. 68 min
9 exercises
Push-Up
3 Sets x 20 Reps
Dumbbell Seated Shoulder Press
3 Sets x 12 Reps
Cable Elevated Row
3 Sets x 12 Reps
Dumbbell Fly
3 Sets x 12 Reps
Dumbbell Alternating Front Raise
3 Sets x 12 Reps
Cable Rope Face Pull
3 Sets x 12 Reps
Dip
3 Sets x 12 Reps
Smith Machine Shrug
3 Sets x 12 Reps
Nackentraining
3 Sets x 12 Reps
Day 2
Lower 1
Est. 61 min
7 exercises
Barbell Overhead Squat
3 Sets x 12 Reps
Barbell Deadlift
4 Sets x 12 Reps
Machine Calf Raise
3 Sets x 12 Reps
Machine Seated Leg Curl
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 12 Reps
Weighted Hanging Knee Raise
3 Sets x 30 Reps
Ab Rotation
3 Sets x 30 Reps
Day 3
Upper 2
Est. 71 min
10 exercises
YTWL Full
1 Set x 48 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Leverage Incline Chest Press
3 Sets x 12 Reps
Dumbbell Bent-Over Raise
3 Sets x 12 Reps
Barbell Bent-Over Row
3 Sets x 12 Reps
Cable Cross-Over
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Dumbbell One-Arm Preacher Curl
3 Sets x 12 Reps
Smith Machine Shrug
3 Sets x 12 Reps
Nackentraining
3 Sets x 12 Reps
Day 4
Lower 2
Est. 58 min
7 exercises
Bench Hip Thrust
3 Sets x 12 Reps
Barbell Front Squat
3 Sets x 12 Reps
Machine Calf Raise
3 Sets x 15 Reps
Machine Leg Extension
3 Sets x 12 Reps
Machine Seated Leg Curl
3 Sets x 12 Reps
Hanging Knee Raise
3 Sets x 30 Reps
Ab Rotation
3 Sets x 30 Reps
