The Ultimate 4-Day Hypertrophy Workout Plan

The Ultimate 4-Day Hypertrophy Workout Plan

If you're looking to build muscle and increase your overall strength a hypertrophy workout plan may be just what you need. Hypertrophy training focuses on increasing the size of your muscles through a combination of high volume and moderate to high intensity exercises. This type of training is perfect for individuals who want to see visible muscle growth and improve their overall physique.

To help you get started on your hypertrophy journey, we've put together a 4-day workout plan that targets different muscle groups each day. This plan is designed to maximize muscle growth and give you the results you've been looking for.

Day 1: Chest and Triceps

• Barbell bench press: 4 sets of 8-10 reps
• Incline dumbbell press: 3 sets of 10-12 reps
• Chest flyes: 3 sets of 12-15 reps
• Tricep dips: 4 sets of 8-10 reps
• Tricep pushdowns: 3 sets of 10-12 reps
• Skull crushers: 3 sets of 12-15 reps

Day 2: Back and Biceps

• Deadlifts: 4 sets of 6-8 reps
• Pull-ups: 3 sets to failure
• Bent-over rows: 3 sets of 8-10 reps
• Seated cable rows: 3 sets of 10-12 reps
• Barbell curls: 4 sets of 8-10 reps
• Hammer curls: 3 sets of 10-12 reps

Day 3: Shoulders and Abs

• Military press: 4 sets of 8-10 reps
• Lateral raises: 3 sets of 10-12 reps
• Front raises: 3 sets of 12-15 reps
• Russian twists: 4 sets of 20 reps
• Plank: 3 sets of 1 minute holds
• Hanging leg raises: 3 sets of 12-15 reps

Day 4: Legs

• Squats: 4 sets of 8-10 reps
• Lunges: 3 sets of 10-12 reps per leg
• Leg press: 3 sets of 12-15 reps
• Leg extensions: 4 sets of 8-10 reps
• Hamstring curls: 3 sets of 10-12 reps
• Calf raises: 3 sets of 15-20 reps

It's important to note that each exercise should be performed with proper form and technique to avoid injury. Additionally, it's crucial to progressively increase the weight and intensity of your workouts as you get stronger.

In addition to the workout plan, nutrition plays a crucial role in hypertrophy training. Make sure to consume enough protein to support muscle growth and recovery, and consider adding supplements like creatine to enhance your performance in the gym.

Consistency is key when it comes to hypertrophy training. Stick to the plan, push yourself to lift heavier weights, and fuel your body with the right nutrients. With dedication and hard work, you'll start to see the results of your efforts in the form of increased muscle mass and strength. So, get ready to transform your body with this 4-day hypertrophy workout plan!