Workout Routine

Hypertrophy 4day

by timh

4day hypertrophy,

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

made it for the Vitruvian Trainer+

Workouts

Monday

bench press

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

Overload: After 1 successful session, 1RM will be suggested to increase by 2.5 kg.

bench press

5 sets

barbell row

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

barbell row

5 sets

front squat

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

front squat

4 sets

Tuesday

deadlift

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

Overload: After 1 successful session, 1RM will be suggested to increase by 2.5 kg.

deadlift

4 sets

side lateral raise

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

side lateral raise

4 sets

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 sets

Thursday

overhead press

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

Overload: After 1 successful session, 1RM will be suggested to increase by 2.5 kg.

overhead press

4 sets

fly

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

fly

4 sets

barbell row

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

barbell row

4 sets

Friday

squat

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

Overload: After 1 successful session, 1RM will be suggested to increase by 2.5 kg.

squat

4 sets

sumo deadlift

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

sumo deadlift

4 sets

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 sets