4 Plan Hypertrophy
General
Beginner
Machine strength
Plan Details
The 4 Plan Hypertrophy routine by calisolja is a 4 day workout plan. It is a beginner level plan to achieve general fitness goals.
Bassic bro split with alternative days to avoid the crowd. Full body in 4 days total. Get at it now!
Routine detail
Tue
Chest
Est. 58 min
6 exercises
Barbell Bench Press
3 Sets x 8 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Pullover
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Cable Lower Chest Raise
3 Sets x 8 Reps
Wed
Triceps and Shoulders
Est. 47 min
5 exercises
Dip
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
Barbell Wrist Curl (Palms Up)
3 Sets x 8 Reps
Thu
Back And Biceps
Est. 58 min
6 exercises
Barbell Deadlift
3 Sets x 8 Reps
Pull-Up
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Barbell Preacher Curl
3 Sets x 8 Reps
Cable Bicep Curl
3 Sets x 8 Reps
Cable Rope Seated Row
3 Sets x 8 Reps
Sat
LEGS
Est. 57 min
6 exercises
Barbell Squat
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Bodyweight Lunge
3 Sets x 8 Reps
Cable Hip Abduction
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
