Workout Routine

Mangat 4 Day Hyperthrophy

by mangajs

All Science Based (targets all muscles)

  • Aims to grow most aesthetic muscles

Workouts

Chest & Triceps

bench press

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

bench press

4 sets

Straight Bar Tricep Pushdown

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

Straight Bar Tricep Pushdown

4 sets

Incline Chest Press

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

Incline Chest Press

3 sets

Dips

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

Dips

3 sets

Chest Fly

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

Chest Fly

3 sets

overhead triceps extension

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

overhead triceps extension

3 sets

Back and Biceps

lat pulldown

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

lat pulldown

4 sets

seated incline curl

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

seated incline curl

5 sets

seated cable row

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

seated cable row

3 sets

hammer curl

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

hammer curl

4 sets

reverse pec deck

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

reverse pec deck

4 sets

reverse curl

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

reverse curl

4 sets

Legs

squat

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

Overload: After 1 successful session, 1RM will be suggested to increase by 4.54 kg.

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
12
100 sec
2
80% 1RM
12
100 sec
3
85% 1RM
12
100 sec
4
90% 1RM
12
100 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 10 %

leg curl

4 sets

leg press

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

Overload: After 1 successful session, 1RM will be suggested to increase by 9.08 kg.

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
12
100 sec
2
80% 1RM
12
100 sec
3
85% 1RM
12
100 sec
4
90% 1RM
12
100 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 10 %

leg extension

4 sets

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 2.27 kg.

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

Standing calf raise

6 sets

Shoulders

overhead press

Set
Intensity
Weight
Reps
Rest time
1
70% 1RM
12
100 sec
2
80% 1RM
12
100 sec
3
85% 1RM
8
100 sec
4
95% 1RM
5
100 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 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 sets

Dumbell Press

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

Dumbell Press

4 sets

front raise

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

front raise

3 sets