Workout Routine

Free

Ethan Rose || 4 Day Hypertrophy Split

by HunterC

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Make sure you do a full ROM on every exercise. Go slow on the way down and then explode on the way up for every rep. If something says + at the end of the rep range, do as many reps as possible and then do partial reps until you can't move the weight.

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

Workouts

Chest, Tris, and Shoulders

bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
65% 1RM
100 lbs
12
100 sec
3
65% 1RM
100 lbs
12
100 sec
4
70% 1RM
105 lbs
12 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 12, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 5 lbs
Extra 3+ reps, increase 1RM by 10 lbs

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

bench press

4 sets

rope pushdown

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
29 lbs
12
100 sec
2
65% 1RM
29 lbs
12
100 sec
3
65% 1RM
29 lbs
12
100 sec

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

rope pushdown

3×12

cable lateral raise

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
29 lbs
12
100 sec
2
65% 1RM
29 lbs
12
100 sec
3
65% 1RM
29 lbs
12
100 sec

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

cable lateral raise

3×12

cable fly

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
29 lbs
12
100 sec
2
65% 1RM
29 lbs
12
100 sec
3
65% 1RM
29 lbs
12
100 sec

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

cable fly

3×12

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
65% 1RM
16 lbs
12
100 sec
3
65% 1RM
16 lbs
12
100 sec
4
65% 1RM
16 lbs
12 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 12, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 5 lbs
Extra 3+ reps, increase 1RM by 10 lbs

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

incline bench press

4 sets

shrug

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
100 lbs
12
100 sec
2
65% 1RM
100 lbs
12
100 sec
3
65% 1RM
100 lbs
12
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 10 lbs.

shrug

3×12

Back

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
29 lbs
12
100 sec
2
65% 1RM
29 lbs
12
100 sec
3
65% 1RM
29 lbs
12 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 12, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 5 lbs
Extra 3+ reps, increase 1RM by 10 lbs

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

lat pulldown

3×12+

Cable Reverse Fly

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
29 lbs
12
100 sec
2
65% 1RM
29 lbs
12
100 sec
3
65% 1RM
29 lbs
12
100 sec

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

Cable Reverse Fly

3×12

barbell row

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
65% 1RM
100 lbs
12
100 sec
3
65% 1RM
100 lbs
12
100 sec
4
65% 1RM
100 lbs
12 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 12, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 5 lbs
Extra 3+ reps, increase 1RM by 5 lbs

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

barbell row

4 sets

lat pullover

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
29 lbs
12
100 sec
2
65% 1RM
29 lbs
12
100 sec
3
65% 1RM
29 lbs
12
100 sec

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

lat pullover

3×12

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
29 lbs
12
100 sec
2
65% 1RM
29 lbs
12
100 sec
3
65% 1RM
29 lbs
12 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 12, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 5 lbs
Extra 3+ reps, increase 1RM by 10 lbs

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

seated cable row

3×12+

Weighted Back Extension

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
70 lbs
12
100 sec
2
65% 1RM
70 lbs
12
100 sec
3
65% 1RM
70 lbs
12
100 sec

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

Weighted Back Extension

3×12

Quads

squat

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
100 lbs
12
100 sec
2
65% 1RM
100 lbs
12
100 sec
3
65% 1RM
100 lbs
12 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 12, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 5 lbs
Extra 3+ reps, increase 1RM by 10 lbs

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

squat

3×12+

goblet squat

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
16 lbs
12
100 sec
2
65% 1RM
16 lbs
12
100 sec
3
65% 1RM
16 lbs
12 +
amrap
100 sec

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

goblet squat

3×12+

leg extension

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
29 lbs
12
100 sec
2
65% 1RM
29 lbs
12
100 sec
3
65% 1RM
29 lbs
12 +
amrap
100 sec

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

leg extension

3×12+

hack squat

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
100 lbs
12
100 sec
2
65% 1RM
100 lbs
12
100 sec
3
65% 1RM
100 lbs
12 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 12, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 5 lbs
Extra 3+ reps, increase 1RM by 5 lbs

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

hack squat

3×12+

calf raise

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
100 lbs
12
100 sec
2
65% 1RM
100 lbs
12
100 sec
3
65% 1RM
100 lbs
12
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 10 lbs.

calf raise

3×12

Biceps and Hamstrings

romanian deadlift

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
65% 1RM
100 lbs
12
100 sec
3
65% 1RM
100 lbs
12
100 sec
4
65% 1RM
100 lbs
12 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 12, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 10 lbs
Extra 3+ reps, increase 1RM by 20 lbs

Overload: After 1 successful session, 1RM will be suggested to increase by 10 lbs.

romanian deadlift

4 sets

ez bar curl

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
100 lbs
12
100 sec
2
65% 1RM
100 lbs
12
100 sec
3
65% 1RM
100 lbs
12 +
amrap
100 sec

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

ez bar curl

3×12+

leg curl

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
29 lbs
12
100 sec
2
65% 1RM
29 lbs
12
100 sec
3
65% 1RM
29 lbs
12 +
amrap
100 sec

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

leg curl

3×12+

seated incline curl

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
16 lbs
12
100 sec
2
65% 1RM
16 lbs
12
100 sec
3
65% 1RM
16 lbs
12 +
amrap
100 sec

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

seated incline curl

3×12+

hammer curl

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
16 lbs
12
100 sec
2
65% 1RM
16 lbs
12
100 sec
3
65% 1RM
16 lbs
12
100 sec

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

hammer curl

3×12