TMG - 4 day Hypertrophy
Bulking
Intermediate
Machine strength
Plan Details
The TMG - 4 day Hypertrophy routine by ThatMorneGuy is a 4 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
4 day Hypertrophy workout plan focusing on different muscle groups each day. Muscle groups are also spaced out to allow recovery of muscles used indirectly on other workout days, ex. Chest day (Monday) uses Triceps as well, so Triceps are on Fridays. Biceps are on Mondays, and Biceps are also worked on Back day (Thursday)
Routine detail
Mon
Chest/Biceps/Abs
Est. 50 min
8 exercises
Barbell Bench Press
3 Sets x 8 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Machine Bench Press
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
EZ Bar Curl
3 Sets x 8 Reps
EZ Bar Curl (Reverse Grip)
3 Sets x 8 Reps
Cable Dual Overhead Curl
3 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 8 Reps
Tue
Quads/Hamstrings/Calves
Est. 38 min
6 exercises
Machine Leg Press
3 Sets x 8 Reps
Smith Machine Squat
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Smith Machine Squat
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Machine Calf Raise
3 Sets x 8 Reps
Thu
Back/Traps/Abs
Est. 44 min
7 exercises
Cable Rear Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Machine Iso Lateral High Row
3 Sets x 8 Reps
Cable Lateral Raise
3 Sets x 8 Reps
Machine Reverse Fly
3 Sets x 8 Reps
Smith Machine Shrug
3 Sets x 8 Reps
Parallel Bar Leg Raise
3 Sets x 8 Reps
Fri
Shoulders/Triceps/Calves
Est. 44 min
7 exercises
Smith Machine Shoulder Press
3 Sets x 8 Reps
Cable One-Arm Lateral Raise
3 Sets x 8 Reps
Dumbbell Seated Side Lateral Raise
3 Sets x 8 Reps
Smith Machine Bench Press (Close Grip)
3 Sets x 8 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
