4 day hypertrophy
Bulking
Intermediate
Machine strength
Plan Details
The 4 day hypertrophy routine by simar.w is a 4 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Ms hypertrophy workout
Routine detail
Any
4: Legs
Est. 54 min
7 exercises
Barbell Deadlift
3 Sets x 12 Reps
Machine Leg Curl (Prone)
3 Sets x 12 Reps
Dumbbell Walking Lunge
3 Sets x 12 Reps
Barbell Front Squat
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 12 Reps
Bodyweight Side Lunge
3 Sets x 12 Reps
Barbell Standing Calf Raise
3 Sets x 12 Reps
Any
1: Chest and Side Delts
Est. 39 min
5 exercises
Barbell Incline Bench Press
3 Sets x 12 Reps
Dumbbell Bench Press
3 Sets x 12 Reps
Cable Cross-Over
3 Sets x 12 Reps
Dumbbell Seated Side Lateral Raise
3 Sets x 12 Reps
Cable Lateral Raise
3 Sets x 12 Reps
Any
2: Upper back and rear delts
Est. 47 min
6 exercises
Barbell Bent-Over Row
3 Sets x 12 Reps
Dumbbell Pullover
3 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Dumbbell Bent-Over Reverse Fly
3 Sets x 12 Reps
Cable Rope Face Pull
3 Sets x 12 Reps
Dumbbell Shoulder Shrug
3 Sets x 12 Reps
Any
3: Arms and Abs
Est. 62 min
8 exercises
Barbell Bench Press (Close Grip)
3 Sets x 12 Reps
Dip
3 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Leg Raise
3 Sets x 12 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 12 Reps
Barbell Curl
3 Sets x 12 Reps
Dumbbell Hammer Curl
3 Sets x 12 Reps
Cable Bicep Curl
3 Sets x 12 Reps
