Workout Routine

4-Day Hypertrophy

by TMJu

Workouts

Upper Chest & Triceps

incline bench press

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

Overload: After 1 successful session, Training Max will be suggested to increase by 2.27 kg.

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
10
120 sec
2
70% 1RM
10
120 sec
3
75% 1RM
8
120 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 1.36 kg.

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
12
90 sec
2
65% 1RM
10
90 sec
3
70% 1RM
10
90 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 1.36 kg.

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
12
90 sec
2
65% 1RM
12
90 sec
3
70% 1RM
10
90 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.27 kg.

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
12
90 sec
2
65% 1RM
12
90 sec
3
70% 1RM
10
90 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 1.36 kg.

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
12
90 sec
2
70% 1RM
10
90 sec
3
75% 1RM
10
90 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 1.36 kg.

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

Incline Machine Press

3 sets

Back Thickness & Bicep Focus

One Arm Dumbbell Row

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

Overload: After 1 successful session, 1RM will be suggested to increase by 2.27 kg.

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

One Arm Dumbbell Row

3 sets

Incline Dumbbell Curls

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

Overload: After 1 successful session, 1RM will be suggested to increase by 1.13 kg.

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
12
90 sec
2
65% 1RM
12
90 sec
3
70% 1RM
10
90 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.27 kg.

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

hammer curl

3 sets

Barbell Curls

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

Overload: After 1 successful session, 1RM will be suggested to increase by 2.27 kg.

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

Barbell Curls

3 sets

lat pulldown

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

Overload: After 1 successful session, 1RM will be suggested to increase by 2.27 kg.

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
12
90 sec
2
70% 1RM
10
90 sec
3
75% 1RM
10
90 sec
4
80% 1RM
8
90 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.27 kg.

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

seated cable row

4 sets

Shoulder Width & Abs Focus

Seated Dumbbell Shoulder Press

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

Overload: After 1 successful session, 1RM will be suggested to increase by 2.27 kg.

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

Seated Dumbbell Shoulder Press

4 sets

Dumbbell Lateral Raises

Set
Intensity
Weight
Reps
Rest time
1
60% 1RM
12
60 sec
2
65% 1RM
12
60 sec
3
70% 1RM
10
60 sec
4
70% 1RM
10
60 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 1.13 kg.

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

Dumbbell Lateral Raises

4 sets

Standing Overhead Barbell Press

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

Overload: After 1 successful session, 1RM will be suggested to increase by 2.27 kg.

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

Standing Overhead Barbell Press

3 sets

cable lateral raise

Set
Intensity
Weight
Reps
Rest time
1
60% 1RM
12
60 sec
2
65% 1RM
12
60 sec
3
70% 1RM
10
60 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 1.13 kg.

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
10
60 sec
2
65% 1RM
10
60 sec
3
70% 1RM
10
60 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 1.13 kg.

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

Front Raises

3 sets

hanging leg raises

Set
Reps
Rest time
1
10
60 sec
2
10
60 sec
3
10
60 sec

hanging leg raises

3 sets

Cable crunch

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10
60 sec
3
–
–
10
60 sec

Cable crunch

3 sets

Legs (Quad & Hamstring Focus)

Back Squat

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

Overload: After 1 successful session, 1RM will be suggested to increase by 2.27 kg.

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
8
120 sec
2
75% 1RM
8
120 sec
3
80% 1RM
6
120 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.27 kg.

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

romanian deadlift

3 sets

bulgarian split squat

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

Overload: After 1 successful session, 1RM will be suggested to increase by 1.36 kg.

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
12
60 sec
2
70% 1RM
12
60 sec
3
75% 1RM
10
60 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.27 kg.

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

leg curl

3 sets

Standing Calf Raises

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

Overload: After 1 successful session, 1RM will be suggested to increase by 2.27 kg.

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

Standing Calf Raises

4 sets