4-Week Hypertrophy Training Program
Translated by
ScribdTranslations4-Week Hypertrophy Training Program
Translated by
ScribdTranslationsComplete Warm-up
1. (Mobility)
1x10 Cat-Cow
1x10 Thoracic rotation
1x10 Chest extension with Foam roller
1x10 external hip rotation seated on the floor
1x10 squat holding 10" down
1x10 external hip rotation force in squat position
2. (Core activation)
1-2x10 Mc guill Curl Up + 2x10" plank
2-Gluteus medius plank 1x10"; + Bird-dog 1x10
4-6 approximations until reaching the effective weight of the basics
Rest on the basics until recovered for the next set, in
accessories between 2-3 mins
Week 1 of 4 (First Block Hypertrophy/Volume)
Day 1
BP open grip 1ct pause (index finger on the mark of the bar)
1x5 78%
4x5 75%
Dumbbell bench press
1x8-10 at 8
2x12-15 @9
Lateral raises with chest supported on bench at 70 degrees 2x10-12 @10
Lateral raises seated with dumbbells 3x15-20 @9
Unilateral tricep extension in high pulley
3x12-15 @10
Day 2
Bench press Larson medium grip touch and go (ring finger on the mark)
3x6 70%
Low bar squat
1x5 75%
3x6 72.5%
Press time 320
1x7-8@9
2x9-10 @9
Quadriceps extension
2x10-12 @10
3x15-20 @10
Dynamic glute medium plank 3x@8 (do reps per side until reaching @8)
Crunch with weight 1ct pause at maximum contraction 2x12-15 @10
Day 3
Deadlift
1x4 77.5%
2x4 75%
Remo gironda prono
1x7-8 @9
3x11-12 @10
Supine chest pull 3x8-10 @9
Unilateral row on a low pulley neutral grip 3x8-10 @9
Straight bar bicep curl on low pulley 4x8-12 @10
Tricep extension on high pulley straight bar 4x8-12 @10
Day 4
Bench press wide grip 3ct pause
1x2 80%
3x3 75%
LB squat 2ct pause
3x5 70%
Split Squat con mancuernas 3x7-10 @9(con cada pierna)
Unilateral quadriceps extension 3x10-12 @10
Lying leg curl 3x10-12 @9
Side plank 3x20
Day 5
Bench press board 4cm 1ct pause open grip
1x4 80%
3x8 70%
Deadlift 2ct pause
3x6 70%
Dumbbell military press
1x6-7 @7
2x8-10 @7
Incline bench dumbbell press 3x8-10 @9
Alternating dumbbell bicep curl 3x8-12 @10
Preacher curl 2x12-15 @10
Tricep extension katana 3x12-18 @10
Lateral raises with dumbbells 3x12-15 @10
Unilateral lateral raises with low pulley 2x15-20 @10
Week 2 of 4 (First Block Hypertrophy/Volume)
Day 1
BP open grip 1ct pause (index finger on the mark of the bar)
1x5 81%
4x5 78%
Dumbbell bench press
1x8-10 @8
2x12-15 @9
Lateral raises with chest supported on a bench at 70 degrees 2x10-12 @10
Seated lateral raises with dumbbells 3x15-20 @9
Unilateral triceps extension on high pulley
3 times 12 minus 15 at 10
Day 2
Bench press Larssen medium grip touch and go (ring finger on the mark)
3x7 70%
Barbell squat
1x5 77.5%
3x6 75%
Press time 320
1x7-8@9
2x9-10 @9
Quadriceps extension
2x10-12 @10
3x15-20 @10
Dynamic medium glute plank 3x@8 (do reps per side until reaching @8)
Crunch with weight 1ct pause at maximum contraction 2x12-15 @10
Day 3
Dead weight
1x4 82.5%
2x4 77'5%
Remo gironda prono
1x7-8 @9
3x11-12 @10
Supine chest pull 3x8-10 @9
Unilateral rowing on a low pulley neutral grip 3x8-10 @9
Straight bar bicep curl on low pulley 4x8-12 @10
High pulley triceps extension straight bar 4x8-12 @10
Day 4
Bench press with wide grip 3ct pause
1x2 82.5%
4x3 75%
LB squat 2ct pause
3x5 72.5%
Split Squat con mancuernas 3x7-10 @9(con cada pierna)
Unilateral quadriceps extension 3x10-12 @10
Lying leg curl 3x10-12 @9
Side plank 3x20
Day 5
Bench press board 4cm 1ct pause open grip
1x4 82.5%
3x8 72'5%
Deadlift 2-count pause
3x6 72.5%
Dumbbell military press
1x6-7 @7
2x8-10 @7
Incline dumbbell press 3x8-10 @9
Alternate bicep curl with dumbbells 3x8-12 @10
Preacher curl 2x12-15 @10
Tricep extension katana 3x12-18 @10
Lateral raises with dumbbells 3x12-15 @10
Unilateral lateral raises with low pulley 2x15-20 @10
Week 3 of 4 (First Block Hypertrophy/Volume)
Day 1
Open grip BP 1ct pause (index finger on the mark of the bar)
1x5 83%
4x5 80%
Dumbbell bench press
1x8-10 @8
2x12-15 @9
Lateral raises resting chest on a bench at 70 degrees 2x10-12 @10
Lateral raises seated with dumbbells 3x15-20 @9
Unilateral triceps extension in high pulley
3x12-15 @10
Day 2
Bench press Larssen medium grip touch and go (ring finger on the mark)
3x8 70%
Low bar squat
1x5 80%
3x6 75%
Press time 320
1x7-8@9
2x9-10 @9
Quadriceps extension
2x10-12 @10
3x15-20 @10
Dynamic medium glute bridge 3x@8 (do reps per side until reaching @8)
Crunch with weight 1ct pause at maximum contraction 2x12-15 @10
Day 3
Deadlift
1x4 85%
2x4 80%
Remo gironda prono
1x7-8 @9
3x11-12 @10
Supine chest pull 3x8-10 @9
Unilateral low pulley row neutral 3x8-10 @9
Straight bar bicep curl on low pulley 4x8-12 @10
Triceps extension on high pulley straight bar 4x8-12 @10
Day 4
Bench press open grip 3ct pause
1x2 85%
5x3 75%
LB squat 2ct pause
3x5 75%
Split Squat con mancuernas 3x7-10 @9(con cada pierna)
Unilateral quadriceps extension 3x10-12 @10
Lying femoral curl 3x10-12 @9
Side plank 3x20"
Day 5
Bench press board 4cm 1ct pause open grip
1x4 85%
3x8 75%
Deadlift 2ct pause
3x6 75%
Military press with dumbbells
1x6-7 @7
2x8-10 at 7
Incline dumbbell bench press 3x8-10 @9
Alternating bicep curls with dumbbells 3x8-12 @10
Preacher curl 2x12-15 @10
Triceps extension katana 3x12-18 @10
Lateral raises with dumbbells 3x12-15 @10
Unilateral lateral raises low pulley 2x15-20 @10
Week 4 of 4 (First Block Hypertrophy/Volume)
Day 1
Open grip BP 1ct pause (index finger on the bar mark)
1xAMRAP (Do as many as possible) at 85%
2x5 75%
Lateral raises resting chest on bench at 70 degrees 2x10-12 @10
Seated lateral raises with dumbbells 3x15-20 @9
Unilateral tricep extension in high pulley
3x12-15 @10
Day 2
Bank press Larssen medium grip touch and go (ring finger on the mark)
3x10 70%
Low bar squat
1x5 86%
3x6 77.5%
Press time 320
1x7-8@9
2x9-10 @9
Quadriceps extension
2x10-12 @10
3x15-20 @10
Dynamic medium glute plank 3x@8 (do reps per side until reaching @8)
Crunch with weight 1ct pause at maximum contraction 2x12-15 @10
Day 3
Dead weight
1x4 88%
2x4 80%
Remo Gironda Prono
1x7-8 @9
3x11-12 @10
Supine chest pull 3x8-10 @9
Remo unilateral en polea baja neutro 3x8-10 @9
Straight bar bicep curl on low pulley 4x8-12 @10
High pulley triceps extension straight bar 4x8-12 @10
Day 4
Bench press open grip 3ct pause
1x2 87.5%
3x2 80%
LB Squat 2ct pause
3x5 77.5%
Dumbbell Split Squat 3x7-10 @9 (each leg)
Unilateral quadriceps extension 3x10-12 @10
Lying leg curl 3x10-12 @9
Side plank 3x20
Day 5
Bench press board 4cm 1ct pause open grip
1x4 87.5%
3x6 77.5%
Deadlift 2ct pause
3x5 77.5%
Dumbbell Military Press
1x6-7 @7
2x8-10 @7
Dumbbell bench press on an incline 3x8-10 @9
Alternating dumbbell bicep curls 3x8-12 @10
Preacher curl 2x12-15 @10
Triceps extension katana 3x12-18 @10
Lateral raises with dumbbells 3x12-15 @10
Unilateral lateral raises with low pulley 2x15-20 @10
Week 1 of 3 (Second Peaking Block)
Day 1
Open grip BP 1ct pause
1x1 93%
3x3 80%
Dumbbell bench press
1x8-10 @8
2x12-15 at 9
Lateral raises with chest supported on a bench at 70 degrees 2x10-12 @10
Seated lateral raises with dumbbells 3x15-20 @9
Unilateral triceps extension in high pulley
3x12-15 @10
Day 2
Bench press Larssen open grip touch and go (ring finger on the mark)
3x6 72.5%
Low bar squat
1x1 93%
3x3 80%
Press time 320
1x7-8@9
2 times 9 minus 10 at 9
Quadriceps extension
2x10-12 @10
3x15-20 @10
Dynamic medium glute plank 3x@8 (do reps per side until reaching @8)
Crunch with weight 1ct pause at maximum contraction 2x12-15 @10
Day 3
Dead weight
1x1 93%
2x2 82'5kg
Remo Gironda Prono
1x7-8 @9
3x11-12 @10
Supine chest pull 3x8-10 @9
Single-arm row on low pulley neutral 3x8-10 @9
Straight bar bicep curl on low pulley 4x8-12 @10
Triceps extension on high pulley straight bar 4x8-12 @10
Day 4
Bench press 2-set pause open grip
4x6 77.5%
LB Squat
3x5 72.5%
Dumbbell Split Squat 3x7-10 @9 (for each leg)
Unilateral quadriceps extension 3x10-12 @10
Lying leg curl 3x10-12 @9
Side plank 3x20
Day 5
Bench press with a 3-second pause and open grip
1x2 82.5%
4x2 77.5%
Deadlift
3x5 72.5%
Dumbbell military press
1x6-7 @7
2x8-10 @7
Incline bench dumbbell press 3x8-10 @9
Alternating bicep curl with dumbbells 3x8-12 @10
Preacher curl 2x12-15 @10
Tricep extension katana 3x12-18 @10
Lateral raises with dumbbells 3x12-15 @10
Unilateral lateral raises low pulley 2x15-20 @10
Week 2 of 3 (Second Peaking Block)
Day 1
Open grip BP 1ct pause
1x1 98%
3x3 82.5%
Dumbbell bench press
1x8-10 @8
2x12-15 @9
Lateral raises with chest resting on a bench at 70 degrees 2x10-12 @10
Seated lateral raises with dumbbells 3x15-20 @9
Unilateral triceps extension in high pulley
3x12-15 @10
Day 2
Bench press Larssen open grip touch and go (ring finger on the mark)
3x5 75%
Barbell squat
1x1 98%
3x3 82.5%
Press time 320
1x7-8@9
2x9-10 @9
Quadriceps extension
2x10-12 @10
3x15-20 @10
Dynamic glute bridge 3x@8 (do reps per side until reaching @8)
Crunch with weight 1ct pause at maximum contraction 2x12-15 @10
Day 3
Deadlift
1x1 98%
2x2 85%
Remo Gironda Prono
1x7-8 @9
3x11-12 @10
Supine chest pull 3x8-10 @9
Unilateral cable row neutral grip 3x8-10 @9
Straight bar bicep curl on low pulley 4x8-12 @10
Triceps extension on high pulley with straight bar 4x8-12 @10
Day 4
Bench press 2 sets pause open grip
4x6 80%
LB Squat
3x5 75%
Dumbbell Split Squat 3x7-10 @9 (per leg)
Unilateral quadriceps extension 3x10-12 @10
Lying femoral curl 3x10-12 @9
Side plank 3x20
Day 5
Bench press with a 3-second pause, open grip
1x2 85%
3 times 2 equals 80%
Deadlift
3x5 75%
Military press with dumbbells
1x6-7 @7
2x8-10 @7
Dumbbell flyes on an inclined bench 3x8-10 @9
Alternating dumbbell bicep curl 3x8-12 @10
Preacher curl 2x12-15 @10
Triceps extension katana 3x12-18 @10
Lateral raises with dumbbells 3x12-15 @10
Unilateral lateral raises with low pulley 2x15-20 @10
Week 3 of 3 (Second Peaking Block)
Day 1
Open grip BP 1ct pause
1x1 Exceed the previous RM 102%/105%
Lateral raises with chest support on a bench at 70 degrees 2x10-12 @10
Seated lateral raises with dumbbells 2x15-20 @9
Unilateral triceps extension in high pulley
2x12-15 @10
Day 2
Bench press larssen open grip touch and go (ring finger at the mark)
3x3 70%
Low bar squat
1x1 Overcoming previous RM 102%/105%
Press time 320
1x7-8@9
Quadriceps extension
2x10-12 @10
Dynamic medium glute plan 3x@8 (do reps per side until reaching @8)
Crunch with weight 1ct pause at maximum contraction 2x12-15 @10
Day 3
Deadlift
1x1 Exceed the previous RM 102%/105%
Remo Gironda Prono
1x7-8 @9
3x11-12 @10
Supine chest pull 3x8-10 @9
Barbell bicep curls on low pulley 3x8-12 @10
Triceps extension on high pulley with straight bar 3x8-12 @10
Day 4
Bench press 2ct pause open grip
3x6 70%
LB Squat
2x4 65%
Unilateral quadriceps extension 2x10-12 @10
Lying femoral curl 2x10-12 @9
Day 5
Bench press with 3 second pause and open grip
3x2 75%
Deadlift
2x4 65%
Dumbbell tricep extensions on an inclined bench 3x8-10 @9
Alternating dumbbell bicep curl 3x8-12 @10
Tricep extension katana 3x12-18 @10
Lateral raises with dumbbells 3x12-15 @10
Common questions
Powered by AIThe progression principle is applied by gradually increasing the intensity while decreasing the volume as the training blocks progress. In the hypertrophy/volume block, the weights are incrementally increased each week (e.g., transitioning from 70% to 85%) while maintaining or slightly reducing volume to stimulate muscle growth . During the peaking block, the focus shifts to lifting near-maximal weights with reduced repetition ranges (e.g., from 82.5% to surpassing a previous 1RM), enhancing neuromuscular adaptations and preparing the lifter for peak strength performance .
In the hypertrophy/volume block, the focus is on higher volume with multiple sets and reps, such as 3x6, 4x8-12, and even up to 3x15-20 for some exercises, aiming for muscle growth through increased volume and time under tension . In contrast, the peaking block reduces the volume and increases the intensity to prepare for testing maximum strength, with many exercises structured around heavy singles or doubles at 102%/105% of the previous one-rep max, like 1x1 at 102%/105% for bench press and deadlift .
Percentages in training programs indicate the intensity relative to the individual's one-repetition maximum (1RM) for a given exercise. Using percentages helps in precisely adjusting the training load for different phases of a program, ensuring the athlete trains at an appropriate intensity for strength gains without overtraining. This method allows for progressive overload and periodization, contributing to gradual improvements in strength and power over time .
Unilateral exercises, such as unilateral tricep extensions or unilateral quadriceps extensions, target one side of the body at a time, which helps address muscular imbalances by ensuring both sides develop evenly. This symmetry reduces the risk of injury that can arise from compensations and imbalances in bilateral movements. They also enhance core stability and coordination by requiring the body to stabilize itself against uneven loads .
Accessory exercises like lateral raises and preacher curls complement multi-joint lifts by specifically targeting smaller muscle groups not always maximally engaged during compound movements. Lateral raises isolate the deltoids, enhancing shoulder stability and indirectly supporting pressing movements. Preacher curls focus intensely on the biceps, benefiting pulling movements and grip strength. These exercises contribute to balanced muscular development, improve aesthetics, and reduce injury risk by strengthening muscles that stabilize joints and assist in multi-joint lifting .
'Crunch with weight' adds resistance to the traditional crunch, increasing the demand on the rectus abdominis, which enhances muscle endurance and strength for abdominal bracing and stabilization. The 'bird-dog' is a core exercise emphasizing the activation of deep stabilizers such as the transverse abdominis and multifidus while improving balance and control. Integrating both exercises in the routine offers a comprehensive approach to core strengthening, critical for enhanced performance in compound lifts and reducing injury risk .
The tempo notation, such as 1ct pause or 2ct pause, specifies a pause at the most difficult part of the lift. This technique is used to increase time under tension, improve control, and enhance muscle activation during exercises. For example, a 1ct pause in a bench press entails holding the bar at the bottom of the lift for a count before pressing it back up, which can lead to improved strength development and stabilization .
Incorporating rest intervals of 2-3 minutes between sets allows sufficient time for phosphocreatine replenishment and muscle recovery, which is crucial for maintaining high performance in subsequent sets. This duration is particularly effective for hypertrophy and strength gains as it supports both adequate muscular fatigue management and increased volume load, key factors in muscle growth and strength adaptation due to sustained high-intensity performance across exercises .
Different grip variations in bench press, such as open grip and Larson medium grip, target muscle groups in specific ways to enhance overall strength and prevent adaptation. The open grip bench press emphasizes anterior deltoids and can increase triceps engagement by shortening the pressing motion distance. The Larson medium grip minimizes leg drive and enhances upper body effort, especially targeting the chest and triceps. These variations allow for nuanced improvements in muscle activation patterns and strength development, reducing plateau risks and overuse injuries .
The split squat with dumbbells is a lower body exercise targeting the quadriceps, hamstrings, and glutes while also engaging core stabilizers. Its unilateral nature helps in improving balance and correcting muscle imbalances. The dynamic medium glute plank is used for core stability and activation of the gluteus medius, crucial for pelvic stability and preventing injuries related to hip and knee alignment during sports and complex lower-body movements .