Workout Routine

Free

4 day Hypertrophy time saver

by garb21

Download free Hardy app

Superset-focused full body workout with four workouts per week, increasing weight and intensity week over week.

If you don’t feel a pump during the workout, add more reps per set (may require reducing weight).

If you don’t get sore after a workout, add another set to the corresponding workout next week.

This program covers the core muscle groups. If you want to add a focus on a specific body part, add a second exercise for it to the day’s routine.

Sets marked @RPE are loaded by feel. Use the RPE calculator to turn a target RPE and reps into a weight from your 1RM.

Targeted muscles
front
back
Click a muscle to see how much a workout targets it
Unaffected
Light
Moderate
High
Very High

Workouts

Lower body day 1

Heels Elevated Belt Squat

Set
Intensity
Weight
Reps
Rest time
1
@RPE7
100 lbs
10
100 sec
2
@RPE7
100 lbs
10
100 sec

Heels Elevated Belt Squat

2×10

good morning

Set
Intensity
Weight
Reps
Rest time
1
@RPE7
100 lbs
10
100 sec
2
@RPE7
100 lbs
10
100 sec

good morning

2×10

Belt Squat Calf Raise

Set
Intensity
Weight
Reps
Rest time
1
@RPE7
35 lbs
5
100 sec
2
@RPE7
35 lbs
5
100 sec

Belt Squat Calf Raise

2×5

Upper Body Day 1

bench press

Set
Intensity
Weight
Reps
Rest time
1
@RPE7
120 lbs
5
100 sec
2
@RPE7
120 lbs
5
100 sec
3
@RPE7
120 lbs
5
100 sec

bench press

3×5

barbell row

Set
Intensity
Weight
Reps
Rest time
1
@RPE7
120 lbs
5
100 sec
2
@RPE7
120 lbs
5
100 sec
3
@RPE7
120 lbs
5
100 sec

barbell row

3×5

curl

Set
Intensity
Weight
Reps
Rest time
1
@RPE7
120 lbs
5
100 sec
2
@RPE7
120 lbs
5
100 sec
3
@RPE7
120 lbs
5
100 sec

curl

3×5

overhead triceps extension

Set
Intensity
Weight
Reps
Rest time
1
@RPE7
85 lbs
5
100 sec
2
@RPE7
85 lbs
5
100 sec
3
@RPE7
85 lbs
5
100 sec

overhead triceps extension

3×5

side lateral raise

Set
Intensity
Weight
Reps
Rest time
1
@RPE7
35 lbs
5
100 sec
2
@RPE7
35 lbs
5
100 sec
3
@RPE7
35 lbs
5
100 sec

side lateral raise

3×5

Lower Body Day 2

romanian deadlift

Set
Intensity
Weight
Reps
Rest time
1
@RPE7
100 lbs
10
100 sec
2
@RPE7
100 lbs
10
100 sec

romanian deadlift

2×10

Sissy Squats

Set
Reps
Rest time
1
10
100 sec
2
10
100 sec

Sissy Squats

2×10

Single-Leg Calf Raise

Set
Intensity
Weight
Reps
Rest time
1
@RPE7
20 lbs
5
100 sec
2
@RPE7
20 lbs
5
100 sec

Single-Leg Calf Raise

2×5

Upper Body Day 2

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
@RPE7
16 lbs
10
100 sec
2
@RPE7
16 lbs
10
100 sec
3
@RPE7
16 lbs
10
100 sec

incline bench press

3×10

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
@RPE7
35 lbs
5
100 sec
2
@RPE7
35 lbs
5
100 sec
3
@RPE7
35 lbs
5
100 sec

lat pulldown

3×5

curl

Set
Intensity
Weight
Reps
Rest time
1
@RPE7
15
100 sec
2
@RPE7
15
100 sec
3
@RPE7
15
100 sec

curl

3×15

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
@RPE7
35 lbs
5
100 sec
2
@RPE7
35 lbs
5
100 sec
3
@RPE7
35 lbs
5
100 sec

tricep pushdown

3×5

rear delt fly

Set
Intensity
Weight
Reps
Rest time
1
@RPE7
20 lbs
5
100 sec
2
@RPE7
20 lbs
5
100 sec
3
@RPE7
20 lbs
5
100 sec

rear delt fly

3×5