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.
Frequency: 4x / week · Duration: 8 weeks · Workout: ~60 min · Level: Intermediate
30-day money-back · Never auto-renews · Day 1 is free
What the week adds up to
4 training days, 20 exercises across the week, 60 sets in total in the 5-15 rep range, resting about 90s between them.
No single lift dominates — the week spreads across 20 different exercises rather than repeating a few.
Goals: Muscle Gain
Equipment: Full Gym, Dumbbells
Weekly Schedule
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).
Progression Guidance
Rotate variations daily; double progression on every lift.