Full Body Hypertrophy 4-Day
Full-body training four days a week, so every major muscle is trained four times. Exercise variations rotate day to day, with double progression on every lift.
4 days a week · 8 weeks · Intermediate · day 1 free, the rest with Pro
Day A — Full Body
- Back Squat: 3 × 8, rest 150s
- Bench Press: 3 × 8, rest 2 min
- Barbell Row: 3 × 8, rest 90s
- Lateral Raise: 3 × 15, rest 1 min
- Curl: 3 × 12, rest 1 min
Day B — Full Body
5 exercises (Pro).
Day C — Full Body
5 exercises (Pro).
Day D — Full Body
5 exercises (Pro).
Run day 1 with no account