Workout Routine

Free

Hypertrophy 4day

by timh

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4day hypertrophy,

based on 4 core exercises benchpress, deadlift, shoulderpress, squat

made it for the Vitruvian Trainer+

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

Workouts

Monday

bench press

Set
Intensity
Weight
Reps
Rest time
1
45% 1RM
70 lbs
12
120 sec
2
75% 1RM
115 lbs
12
120 sec
3
75% 1RM
115 lbs
12
120 sec
4
75% 1RM
115 lbs
12
120 sec
5
75% 1RM
115 lbs
12
120 sec

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

bench press

5×12

barbell row

Set
Intensity
Weight
Reps
Rest time
1
45% TM
70 lbs
12
120 sec
2
75% 1RM
115 lbs
12
120 sec
3
75% 1RM
115 lbs
12
120 sec
4
75% 1RM
115 lbs
12
120 sec
5
75% 1RM
115 lbs
12
120 sec

barbell row

5×12

front squat

Set
Intensity
Weight
Reps
Rest time
1
85% 1RM
130 lbs
8
120 sec
2
85% 1RM
130 lbs
8
120 sec
3
85% 1RM
130 lbs
8
120 sec
4
85% 1RM
130 lbs
8
120 sec

front squat

4×8

Tuesday

deadlift

Set
Intensity
Weight
Reps
Rest time
1
85% 1RM
130 lbs
8
120 sec
2
85% 1RM
130 lbs
8
120 sec
3
85% 1RM
130 lbs
8
120 sec
4
85% 1RM
130 lbs
8
120 sec

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

deadlift

4×8

side lateral raise

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
16 lbs
12
120 sec
2
65% 1RM
16 lbs
12
120 sec
3
65% 1RM
16 lbs
12
120 sec
4
65% 1RM
16 lbs
12
120 sec

side lateral raise

4×12

standing oblique crunches

Set
Reps
Rest time
1
12
100 sec
2
12
100 sec
3
12
100 sec
4
12
100 sec

standing oblique crunches

4×12

Thursday

overhead press

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
115 lbs
12
120 sec
2
75% 1RM
115 lbs
12
120 sec
3
75% 1RM
115 lbs
12
120 sec
4
75% 1RM
115 lbs
12
120 sec

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

overhead press

4×12

fly

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
19 lbs
12
100 sec
2
75% 1RM
19 lbs
12
100 sec
3
75% 1RM
19 lbs
12
100 sec
4
75% 1RM
19 lbs
12
100 sec

fly

4×12

barbell row

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
115 lbs
5
120 sec
2
75% 1RM
115 lbs
5
120 sec
3
75% 1RM
115 lbs
5
120 sec
4
75% 1RM
115 lbs
5
120 sec

barbell row

4×5

Friday

squat

Set
Intensity
Weight
Reps
Rest time
1
85% 1RM
130 lbs
8
120 sec
2
85% 1RM
130 lbs
8
120 sec
3
85% 1RM
130 lbs
8
120 sec
4
85% 1RM
130 lbs
8
120 sec

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

squat

4×8

sumo deadlift

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
100 lbs
12
120 sec
2
65% 1RM
100 lbs
12
120 sec
3
65% 1RM
100 lbs
12
120 sec
4
65% 1RM
100 lbs
12
120 sec

sumo deadlift

4×12

side lunges

Set
Reps
Rest time
1
15
120 sec
2
15
120 sec
3
15
120 sec
4
15
120 sec

side lunges

4×15