Workout Routine

Mou || 4 Day Hypertrophy Split

by HunterC

A 4 day split for you to do however you see fit, try to make sure you rest whenever you start to feel too much fatigue though.

Ensure a slow eccentric (at least 3 seconds, no more than 8) and no pausing at the top of the movement for any of the movements. For each movement that says 12 reps, that means aim to fail between 8 and 12 reps. Make sure to rest until your breathing isn't the limiting factor, we want your muscles to be the ones struggling.

For dumbbell workouts, your weight is the weight of 1 dumbbell.

Reach out to me if you have any questions, need form videos, or want to workout with me.

Workouts

Day 1 || Chest

bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
75% TM
12
100 sec
3
75% TM
12
100 sec
4
65% TM
12 +
amrap
100 sec

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

bench press

4 sets

cable fly

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
75% TM
12
100 sec
3
75% TM
12
100 sec
4
65% TM
12 +
amrap
100 sec

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

cable fly

4 sets

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
75% TM
12
100 sec
3
75% TM
12
100 sec
4
65% TM
12 +
amrap
100 sec

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

incline bench press

4 sets

machine bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
75% TM
12
100 sec
3
75% TM
12
100 sec
4
65% TM
12 +
amrap
100 sec

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

machine bench press

4 sets

push-ups

Set
Reps
Rest time
1
12 +
amrap
100 sec

push-ups

1 sets

Day 2 || Back

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
75% TM
12
100 sec
3
75% TM
12
100 sec
4
65% TM
12 +
amrap
100 sec

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

lat pulldown

4 sets

barbell row

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
75% TM
12
100 sec
3
75% TM
12
100 sec
4
65% TM
12 +
amrap
100 sec

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

barbell row

4 sets

lat pullover

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
75% TM
12
100 sec
3
75% TM
12
100 sec
4
65% TM
12 +
amrap
100 sec

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

lat pullover

4 sets

Weighted Back Extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
75% TM
12
100 sec
3
75% TM
12
100 sec
4
65% TM
12 +
amrap
100 sec

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

Weighted Back Extension

4 sets

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
75% TM
12
100 sec
3
75% TM
12
100 sec
4
65% TM
12
100 sec

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

seated cable row

4 sets

Day 3 || Legs

squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
75% TM
12
100 sec
3
75% TM
12
100 sec
4
65% TM
12 +
amrap
100 sec

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

squat

4 sets

leg extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
75% TM
12
100 sec
3
75% TM
12
100 sec
4
65% TM
12 +
amrap
100 sec

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

leg extension

4 sets

seated hamstring curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
75% TM
12
100 sec
3
75% TM
12
100 sec
4
65% TM
12 +
amrap
100 sec

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

seated hamstring curl

4 sets

hack squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
75% TM
12
100 sec
3
75% TM
12
100 sec
4
65% TM
12 +
amrap
100 sec

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

hack squat

4 sets

calf raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
75% TM
20
100 sec
3
75% TM
20
100 sec
4
75% TM
20 +
amrap
100 sec

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

calf raise

4 sets

Day 4 || Arms

seated overhead press

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
75% TM
12
100 sec
3
75% TM
12
100 sec
4
65% TM
12 +
amrap
100 sec

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

seated overhead press

4 sets

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
75% TM
12
100 sec
2
75% TM
12
100 sec
3
65% TM
12 +
amrap
100 sec

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

tricep pushdown

3 sets

ez bar curl

Set
Intensity
Weight
Reps
Rest time
1
75% TM
12
100 sec
2
75% TM
12
100 sec
3
65% TM
12 +
amrap
100 sec

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

ez bar curl

3 sets

skull crushers

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
75% TM
12
100 sec
3
75% TM
12
100 sec
4
65% TM
12 +
amrap
100 sec

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

skull crushers

4 sets

cable lateral raise

Set
Intensity
Weight
Reps
Rest time
1
75% TM
12
100 sec
2
75% TM
12
100 sec
3
65% TM
12 +
amrap
100 sec

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

cable lateral raise

3 sets

rope pushdown

Set
Intensity
Weight
Reps
Rest time
1
75% TM
12
100 sec
2
75% TM
12
100 sec
3
65% TM
12 +
amrap
100 sec

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

rope pushdown

3 sets

preacher curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
75% TM
12
100 sec
3
75% TM
12
100 sec
4
65% TM
12 +
amrap
100 sec

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

preacher curl

4 sets