Workout Routine

Free

Mangat 4 Day Hyperthrophy

by mangajs

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All Science Based (targets all muscles)

  • Aims to grow most aesthetic muscles
Targeted muscles
front
back
Click a muscle to see how much a workout targets it
Unaffected
Light
Moderate
High
Very High

Workouts

Chest & Triceps

bench press

Set
Intensity
Weight
Reps
Rest time
1
50% 1RM
75 lbs
12
100 sec
2
70% 1RM
105 lbs
12
100 sec
3
85% 1RM
130 lbs
5 +
amrap
100 sec
4
75% 1RM
115 lbs
8
100 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 10 %

bench press

4 sets

Straight Bar Tricep Pushdown

Set
Intensity
Weight
Reps
Rest time
1
50% 1RM
23 lbs
12
100 sec
2
75% 1RM
34 lbs
12
100 sec
3
85% 1RM
38 lbs
12 +
amrap
100 sec
4
75% 1RM
34 lbs
12
100 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 10 %

Straight Bar Tricep Pushdown

4×12

Incline Chest Press

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
31 lbs
12
100 sec
2
75% 1RM
34 lbs
12
100 sec
3
80% 1RM
36 lbs
12
100 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 10 %

Incline Chest Press

3×12

Dips

Set
Reps
Rest time
1
10 +
amrap
100 sec
2
10 +
amrap
100 sec
3
10 +
amrap
100 sec

Dips

3×10+

Chest Fly

Set
Intensity
Weight
Reps
Rest time
1
85% 1RM
38 lbs
12
100 sec
2
85% 1RM
38 lbs
12
100 sec
3
90% 1RM
41 lbs
12 +
amrap
100 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 10 %

Chest Fly

3×12+

overhead triceps extension

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
85 lbs
12
100 sec
2
75% 1RM
85 lbs
12
100 sec
3
75% 1RM
85 lbs
12 +
amrap
100 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 10 %

overhead triceps extension

3×12+

Back and Biceps

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
50% 1RM
23 lbs
12
100 sec
2
80% 1RM
36 lbs
12
100 sec
3
80% 1RM
36 lbs
12
100 sec
4
70% 1RM
31 lbs
12 +
amrap
100 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 10 %

lat pulldown

4×12+

seated incline curl

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
16 lbs
12
100 sec
2
75% 1RM
19 lbs
12
100 sec
3
80% 1RM
20 lbs
12
100 sec
4
90% 1RM
23 lbs
8
100 sec
5
75% 1RM
19 lbs
12 +
amrap
100 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 10 %

seated incline curl

5 sets

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
36 lbs
12
100 sec
2
80% 1RM
36 lbs
12
100 sec
3
90% 1RM
41 lbs
12
100 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 10 %

seated cable row

3×12

hammer curl

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
20 lbs
12
100 sec
2
85% 1RM
21 lbs
12
100 sec
3
90% 1RM
23 lbs
8 +
amrap
100 sec
4
80% 1RM
20 lbs
12 +
amrap
100 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 10 %

hammer curl

4 sets

reverse pec deck

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
36 lbs
12
100 sec
2
80% 1RM
36 lbs
12
100 sec
3
80% 1RM
36 lbs
12
100 sec
4
80% 1RM
36 lbs
12
100 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 10 %

reverse pec deck

4×12

reverse curl

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
100 lbs
12
100 sec
2
75% 1RM
115 lbs
12
100 sec
3
85% 1RM
130 lbs
12
100 sec
4
90% 1RM
135 lbs
12
100 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 10 %

reverse curl

4×12

Legs

squat

Set
Intensity
Weight
Reps
Rest time
1
65% 1RM
100 lbs
8
100 sec
2
75% 1RM
115 lbs
8
100 sec
3
80% 1RM
120 lbs
5
100 sec
4
90% 1RM
135 lbs
5
100 sec
5
80% 1RM
120 lbs
5
100 sec

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

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

squat

5 sets

leg curl

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
34 lbs
12
100 sec
2
80% 1RM
36 lbs
12
100 sec
3
85% 1RM
38 lbs
12
100 sec
4
90% 1RM
41 lbs
12
100 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 10 %

leg curl

4×12

leg press

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
90 lbs
12
100 sec
2
85% 1RM
95 lbs
12
100 sec
3
90% 1RM
100 lbs
5
100 sec
4
90% 1RM
100 lbs
5
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 20 lbs.

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

leg press

4 sets

leg extension

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
34 lbs
12
100 sec
2
80% 1RM
36 lbs
12
100 sec
3
85% 1RM
38 lbs
12
100 sec
4
90% 1RM
41 lbs
12
100 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 10 %

leg extension

4×12

Standing calf raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
12
100 sec
4
–
–
12
100 sec
5
–
–
12
100 sec
6
–
–
12
100 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 10 %

Standing calf raise

6×12

Shoulders

overhead press

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
105 lbs
12
100 sec
2
80% 1RM
120 lbs
12
100 sec
3
85% 1RM
130 lbs
8
100 sec
4
95% 1RM
145 lbs
5
100 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 10 %

overhead press

4 sets

side lateral raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
24
100 sec
2
–
–
24
100 sec
3
–
–
24
100 sec
4
–
–
24
100 sec

side lateral raise

4×24

Dumbell Press

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
19 lbs
12
100 sec
2
80% 1RM
20 lbs
12
100 sec
3
85% 1RM
21 lbs
12
100 sec
4
90% 1RM
23 lbs
12 +
amrap
100 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 10 %

Dumbell Press

4×12+

front raise

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
20 lbs
12
100 sec
2
80% 1RM
20 lbs
12
100 sec
3
90% 1RM
23 lbs
8
100 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 10 %

front raise

3 sets