Foundations of Hypertrophy Week 1-4
General
Beginner
Machine strength
Plan Details
The Foundations of Hypertrophy Week 1-4 routine by Randy Hunt is a 4 day workout plan. It is a beginner level plan to achieve general fitness goals.
Nippard's Foundations of Hypertrophy Upper/Lower Split Weeks 1-4
Routine detail
Day 1
Lower 1
7 exercises
Barbell Squat
3 Sets x 6 Reps
Barbell Romanian Deadlift
3 Sets x 10 Reps
Barbell Hip Thrust
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 12 Reps
Machine Seated Leg Curl
3 Sets x 12 Reps
Machine Hip Abduction
3 Sets x 6 Reps
Crunch
3 Sets x 15 Reps
Day 2
Upper 1
7 exercises
Smith Machine Bench Press
3 Sets x 6 Reps
Dual Cable Triceps Extension
3 Sets x 10 Reps
T Bar Row
3 Sets x 10 Reps
Cable Incline Fly
3 Sets x 12 Reps
Dumbbell One-Arm Bicep Curl
3 Sets x 12 Reps
Cable One-Arm Tricep Extension
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Day 3
Lower 2
7 exercises
Barbell Deadlift
3 Sets x 8 Reps
Dumbbell Walking Lunge
3 Sets x 10 Reps
Machine Single-Leg Extension
3 Sets x 15 Reps
Machine Single-Leg Curl
3 Sets x 15 Reps
Machine Hip Abduction
3 Sets x 15 Reps
Barbell Standing Calf Raise
3 Sets x 12 Reps
Bench Crunch
3 Sets x 15 Reps
Day 4
Upper #2
7 exercises
Smith Machine Bench Press
3 Sets x 8 Reps
Machine Lat Pulldown (Reverse Grip)
3 Sets x 8 Reps
Dip
3 Sets x 10 Reps
Barbell Bent-Over Row
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 15 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Machine Iso Lateral High Row
3 Sets x 15 Reps
