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4 Plan Hypertrophy

calisolja

Sep 21st 2022

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4 Plan Hypertrophy

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4 DAYS - General Fitness - Beginner

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

Bassic bro split with alternative days to avoid the crowd. Full body in 4 days total. Get at it now!

Tuesday
Wednesday
Thursday
Saturday

Chest 6 exercises, 58 mins

	Barbell Bench Press	3x8 reps	rest: 120s
	Barbell Incline Bench Press	3x8 reps	rest: 120s
	Dumbbell Pullover	3x8 reps	rest: 120s
	Dumbbell Fly	3x8 reps	rest: 120s
	Cable Cross-Over	3x8 reps	rest: 120s
	Cable Lower Chest Raise	3x8 reps	rest: 120s

Triceps and Shoulders 5 exercises, 46 mins

	Dip	3x8 reps	rest: 120s
	Cable Shoulder Extension	3x8 reps	rest: 120s
	Dumbbell Lateral Raise	3x8 reps	rest: 120s
	Dumbbell Seated Arnold Press	3x8 reps	rest: 120s
	Barbell Wrist Curl (Palms Up)	3x8 reps	rest: 120s

Back And Biceps 6 exercises, 57 mins

	Barbell Deadlift	3x8 reps	rest: 120s
	Pull-Up	3x8 reps	rest: 120s
	Dumbbell Alternating Hammer Curl	3x8 reps	rest: 120s
	Barbell Preacher Curl	3x8 reps	rest: 120s
	Cable Bicep Curl	3x8 reps	rest: 120s
	Cable Rope Seated Row	3x8 reps	rest: 120s

LEGS 6 exercises, 56 mins

	Barbell Squat	3x8 reps	rest: 120s
	Machine Leg Press	3x8 reps	rest: 120s
	Machine Seated Leg Curl	3x8 reps	rest: 120s
	Bodyweight Lunge	3x8 reps	rest: 120s
	Cable Hip Abduction	3x8 reps	rest: 120s
	Machine Seated Calf Raise	3x8 reps	rest: 120s

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