Workout Routine

Free

4-Day Hypertrophy

by TMJu

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Targeted muscles
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Click a muscle to see how much a workout targets it
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Workouts

Upper Chest & Triceps

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
70% TM
105 lbs
8
120 sec
2
75% TM
115 lbs
8
120 sec
3
80% TM
120 lbs
6
120 sec
4
85% TM
130 lbs
6
120 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 5 lbs.

Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 5 %

incline bench press

4 sets

Incline Dumbbell Press

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
16 lbs
10
120 sec
2
70% 1RM
18 lbs
10
120 sec
3
75% 1RM
19 lbs
8
120 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 3 lbs.

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 5 %

Incline Dumbbell Press

3 sets

Overhead Tricep Extension

Set
Intensity
Weight
Reps
Rest time
1
60% 1RM
15 lbs
12
90 sec
2
65% 1RM
16 lbs
10
90 sec
3
70% 1RM
18 lbs
10
90 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 3 lbs.

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 5 %

Overhead Tricep Extension

3 sets

Machine Chest Flys

Set
Intensity
Weight
Reps
Rest time
1
60% 1RM
27 lbs
12
90 sec
2
65% 1RM
29 lbs
12
90 sec
3
70% 1RM
31 lbs
10
90 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 3 lbs.

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 5 %

Machine Chest Flys

3 sets

Cable Rope Tricep Push Down

Set
Intensity
Weight
Reps
Rest time
1
60% 1RM
27 lbs
12
90 sec
2
65% 1RM
29 lbs
12
90 sec
3
70% 1RM
31 lbs
10
90 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 3 lbs.

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 5 %

Cable Rope Tricep Push Down

3 sets

Incline Machine Press

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
29 lbs
12
90 sec
2
70% 1RM
31 lbs
10
90 sec
3
75% 1RM
34 lbs
10
90 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 3 lbs.

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 5 %

Incline Machine Press

3 sets

Back Thickness & Bicep Focus

barbell row

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
100 lbs
10
120 sec
2
70% 1RM
105 lbs
10
120 sec
3
75% 1RM
115 lbs
8
120 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 5 lbs.

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 5 %

barbell row

3 sets

Incline Dumbbell Curls

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
16 lbs
10
90 sec
2
70% 1RM
18 lbs
8
90 sec
3
75% 1RM
19 lbs
8
90 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2 lbs.

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 5 %

Incline Dumbbell Curls

3 sets

hammer curl

Set
Intensity
Weight
Reps
Rest time
1
60% 1RM
15 lbs
12
90 sec
2
65% 1RM
16 lbs
12
90 sec
3
70% 1RM
18 lbs
10
90 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 3 lbs.

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 5 %

hammer curl

3 sets

preacher curl

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
100 lbs
10
90 sec
2
70% 1RM
105 lbs
10
90 sec
3
75% 1RM
115 lbs
8
90 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 5 lbs.

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 5 %

preacher curl

3 sets

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
29 lbs
12
90 sec
2
70% 1RM
31 lbs
10
90 sec
3
75% 1RM
34 lbs
10
90 sec
4
80% 1RM
36 lbs
8
90 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 3 lbs.

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 5 %

lat pulldown

4 sets

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
29 lbs
12
90 sec
2
70% 1RM
31 lbs
10
90 sec
3
75% 1RM
34 lbs
10
90 sec
4
80% 1RM
36 lbs
8
90 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 3 lbs.

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 5 %

seated cable row

4 sets

Pull-ups

Set
Reps
Rest time
1
10
100 sec
2
8
100 sec
3
8
100 sec
4
6
100 sec

Pull-ups

4 sets

Shoulder Width & Abs Focus

Seated Dumbbell Shoulder Press

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
18 lbs
8
120 sec
2
75% 1RM
19 lbs
8
120 sec
3
80% 1RM
20 lbs
6
120 sec
4
85% 1RM
21 lbs
6
120 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 3 lbs.

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 3 %

Seated Dumbbell Shoulder Press

4 sets

Dumbbell Lateral Raises

Set
Intensity
Weight
Reps
Rest time
1
60% 1RM
15 lbs
12
120 sec
2
65% 1RM
16 lbs
12
120 sec
3
70% 1RM
18 lbs
10
120 sec
4
70% 1RM
18 lbs
10
120 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2 lbs.

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 5 %

Dumbbell Lateral Raises

4 sets

cable lateral raise

Set
Intensity
Weight
Reps
Rest time
1
60% 1RM
27 lbs
12
120 sec
2
65% 1RM
29 lbs
12
120 sec
3
70% 1RM
31 lbs
10
120 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2 lbs.

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 5 %

cable lateral raise

3 sets

Front Raises

Set
Intensity
Weight
Reps
Rest time
1
60% 1RM
15 lbs
10
120 sec
2
65% 1RM
16 lbs
10
120 sec
3
70% 1RM
18 lbs
10
120 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2 lbs.

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 5 %

Front Raises

3×10

rear delt fly

Set
Intensity
Weight
Reps
Rest time
1
65% TM
16 lbs
15
120 sec
2
70% TM
18 lbs
12
120 sec
3
75% TM
19 lbs
12
120 sec
4
80% TM
20 lbs
10
120 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 3 lbs.

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 5 %

rear delt fly

4 sets

Legs (Quad & Hamstring Focus)

Back Squat

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
105 lbs
8
120 sec
2
75% 1RM
115 lbs
8
120 sec
3
80% 1RM
120 lbs
6
120 sec
4
85% 1RM
130 lbs
6
120 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 5 lbs.

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 5 %

Back Squat

4 sets

romanian deadlift

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
105 lbs
8
120 sec
2
75% 1RM
115 lbs
8
120 sec
3
80% 1RM
120 lbs
6
120 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 5 lbs.

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 5 %

romanian deadlift

3 sets

Standing Calf Raises

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
29 lbs
12
90 sec
2
70% 1RM
31 lbs
12
90 sec
3
75% 1RM
34 lbs
10
90 sec
4
75% 1RM
34 lbs
10
90 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 5 lbs.

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 5 %

Standing Calf Raises

4 sets

bulgarian split squat

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
16 lbs
10
120 sec
2
70% 1RM
18 lbs
10
120 sec
3
75% 1RM
19 lbs
8
120 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 3 lbs.

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 3 %

bulgarian split squat

3 sets

leg curl

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
29 lbs
12
60 sec
2
70% 1RM
31 lbs
12
60 sec
3
75% 1RM
34 lbs
10
60 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 5 lbs.

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 5 %

leg curl

3 sets

Hip Abductor

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
29 lbs
12
90 sec
2
70% 1RM
31 lbs
12
90 sec
3
75% 1RM
34 lbs
10
90 sec
4
80% 1RM
36 lbs
10
90 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 5 lbs.

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 5 %

Hip Abductor

4 sets