4 day Hypertrophy Week 1
Bulking
Intermediate
Barbell
Plan Details
The 4 day Hypertrophy Week 1 routine by CraigDimblebee is a 4 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
4 day Hypertrophy plan
Routine detail
Day 1
Chest & Triceps
Est. 0 min
6 exercises
Barbell Bench Press
3 Sets x 10 Reps
Barbell Incline Bench Press
3 Sets x 10 Reps
Dumbbell Fly
3 Sets x 10 Reps
Dip
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Plank
3 Sets
Day 2
Back & Biceps
Est. 0 min
6 exercises
Barbell Deadlift
3 Sets x 10 Reps
Barbell Bent-Over Row
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Barbell Curl
3 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 10 Reps
Weight Plate Russian Twist
3 Sets x 10 Reps
Day 3
Legs & Shoulders
Est. 0 min
6 exercises
Barbell Squat
3 Sets x 10 Reps
Barbell Standing Calf Raise
3 Sets x 10 Reps
Dumbbell Lunge
3 Sets x 10 Reps
Barbell Shoulder Press
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Hanging Leg Raise
3 Sets x 10 Reps
Day 4
Chest, Back & Arms
Est. 0 min
7 exercises
Barbell Incline Bench Press
3 Sets x 10 Reps
Push-Up
3 Sets x 20 Reps
Pull-Up
3 Sets x 10 Reps
T Bar Row
3 Sets x 10 Reps
Barbell Bench Press (Close Grip)
3 Sets x 10 Reps
EZ Bar Preacher Curl (Close Grip)
3 Sets x 10 Reps
Air Bike
3 Sets x 25 Reps
