SBS Hypertrophy 4x
General
Intermediate
Barbell
Plan Details
The SBS Hypertrophy 4x routine by gschool is a 4 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Mon
1. Squat
Est. 53 min
6 exercises
Barbell Squat
1 Set x 1 Rep
Barbell Squat
4 Sets x 10 Reps
Barbell Bench Press (Close Grip)
4 Sets x 12 Reps
Barbell Romanian Deadlift
4 Sets x 12 Reps
Chin-Up with Knee Raise
3 Sets x 10 Reps
Leg Pull-In
3 Sets x 10 Reps
Tue
2. Bench
Est. 54 min
6 exercises
Barbell Bench Press
1 Set x 1 Rep
Barbell Bench Press
4 Sets x 10 Reps
Barbell Deep Squat
4 Sets x 12 Reps
Barbell Push Press
4 Sets x 12 Reps
Pull-Up
3 Sets x 10 Reps
Cable Rope Face Pull
3 Sets x 10 Reps
Thu
3. Deadlift
Est. 49 min
6 exercises
Barbell Deadlift
1 Set x 1 Rep
Barbell Deadlift
4 Sets x 10 Reps
Barbell Incline Bench Press
4 Sets x 12 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Hanging Leg Raise
3 Sets x 10 Reps
Fri
4. OHP
Est. 50 min
6 exercises
Barbell Shoulder Press
1 Set x 1 Rep
Barbell Shoulder Press
4 Sets x 10 Reps
Barbell Bench Squat
4 Sets x 12 Reps
T Bar Row
3 Sets x 10 Reps
Dip
3 Sets x 10 Reps
EZ Bar Curl
3 Sets x 10 Reps
