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Similar to 4 Day Hypertrophy Workout Routine 2003 File
Similar to 4 Day Hypertrophy Workout Routine 2003 File (6)
4 Day Hypertrophy Workout Routine 2003 File
- 1. Hypertrophy 4 Day Split
Week 1
Day Bodypart Exercise Sets Reps Weight
Comments
Aim Achieved Aim Achieved Aim Achieved
Flat BB Bench 4 6
Chest Incline DB Bench 4 6
Cable/DB Flies 4 10
Monday
Preacher Curl 4 10
Biceps Drag Curl 4 10
Hammer Curl 1 Drop
20 Minutes X-Trainer
Squat 4 6
Leg Press 4 10
Tuesday Legs
SLDL 3 8,6,6
Calf Raises 4 10
20 Minutes X-Trainer
Wednesday Cardio or use as a Rest Day
Military Press 4 6
DB Front Raise 4 10
Shoulders
DB Side Raise 4 10
Reverse Fly 4 10
Thursday Reverse Crunch 3 F
Oblique Twists 3 F
Abs Swiss Ball Crunch 3 F
Leg Raises 3 F
Plank 3 45s
20 Minutes X-Trainer
Deadlift 4 6
Seated Row 4 10
Back
Chins 4 10
Friday One Arm Row 3 8
Skull Crushers 4 10
Triceps 1 Arm Reverse Grip 4 10
V Bar Pushdowns 1 Drop
20 Minutes X-Trainer
- 2. Hypertrophy 4 Day Split
Week 1
Day Bodypart Exercise Sets Reps Weight
Comments
Aim Achieved Aim Achieved Aim Achieved
Flat BB Bench 4 6
Chest Incline DB Bench 4 6
Cable/DB Flies 4 10
Monday
Preacher Curl 4 10
Biceps Drag Curl 4 10
Hammer Curl 1 Drop
20 Minutes X-Trainer
Squat 4 6
Leg Press 4 10
Tuesday Legs
SLDL 3 8,6,6
Calf Raises 4 10
20 Minutes X-Trainer
Wednesday Cardio or use as a Rest Day
Military Press 4 6
DB Front Raise 4 10
Shoulders
DB Side Raise 4 10
Reverse Fly 4 10
Thursday Reverse Crunch 3 F
Oblique Twists 3 F
Abs Swiss Ball Crunch 3 F
Leg Raises 3 F
Plank 3 45s
20 Minutes X-Trainer
Deadlift 4 6
Seated Row 4 10
Back
Chins 4 10
Friday One Arm Row 3 8
Skull Crushers 4 10
Triceps 1 Arm Reverse Grip 4 10
V Bar Pushdowns 1 Drop
20 Minutes X-Trainer
- 3. Hypertrophy 4 Day Split
Week 1
Day Bodypart Exercise Sets Reps Weight
Comments
Aim Achieved Aim Achieved Aim Achieved
Flat BB Bench 4 6
Chest Incline DB Bench 4 6
Cable/DB Flies 4 10
Monday
Preacher Curl 4 10
Biceps Drag Curl 4 10
Hammer Curl 1 Drop
20 Minutes X-Trainer
Squat 4 6
Leg Press 4 10
Tuesday Legs
SLDL 3 8,6,6
Calf Raises 4 10
20 Minutes X-Trainer
Wednesday Cardio or use as a Rest Day
Military Press 4 6
DB Front Raise 4 10
Shoulders
DB Side Raise 4 10
Reverse Fly 4 10
Thursday Reverse Crunch 3 F
Oblique Twists 3 F
Abs Swiss Ball Crunch 3 F
Leg Raises 3 F
Plank 3 45s
20 Minutes X-Trainer
Deadlift 4 6
Seated Row 4 10
Back
Chins 4 10
Friday One Arm Row 3 8
Skull Crushers 4 10
Triceps 1 Arm Reverse Grip 4 10
V Bar Pushdowns 1 Drop
20 Minutes X-Trainer
- 4. Hypertrophy 4 Day Split
Week 1
Day Bodypart Exercise Sets Reps Weight
Comments
Aim Achieved Aim Achieved Aim Achieved
Flat BB Bench 4 6
Chest Incline DB Bench 4 6
Cable/DB Flies 4 10
Monday
Preacher Curl 4 10
Biceps Drag Curl 4 10
Hammer Curl 1 Drop
20 Minutes X-Trainer
Squat 4 6
Leg Press 4 10
Tuesday Legs
SLDL 3 8,6,6
Calf Raises 4 10
20 Minutes X-Trainer
Wednesday Cardio or use as a Rest Day
Military Press 4 6
DB Front Raise 4 10
Shoulders
DB Side Raise 4 10
Reverse Fly 4 10
Thursday Reverse Crunch 3 F
Oblique Twists 3 F
Abs Swiss Ball Crunch 3 F
Leg Raises 3 F
Plank 3 45s
20 Minutes X-Trainer
Deadlift 4 6
Seated Row 4 10
Back
Chins 4 10
Friday One Arm Row 3 8
Skull Crushers 4 10
Triceps 1 Arm Reverse Grip 4 10
V Bar Pushdowns 1 Drop
20 Minutes X-Trainer
- 5. Hypertrophy 4 Day Split
Week 1
Day Bodypart Exercise Sets Reps Weight
Comments
Aim Achieved Aim Achieved Aim Achieved
Flat BB Bench 4 6
Chest Incline DB Bench 4 6
Cable/DB Flies 4 10
Monday
Preacher Curl 4 10
Biceps Drag Curl 4 10
Hammer Curl 1 Drop
20 Minutes X-Trainer
Squat 4 6
Leg Press 4 10
Tuesday Legs
SLDL 3 8,6,6
Calf Raises 4 10
20 Minutes X-Trainer
Wednesday Cardio or use as a Rest Day
Military Press 4 6
DB Front Raise 4 10
Shoulders
DB Side Raise 4 10
Reverse Fly 4 10
Thursday Reverse Crunch 3 F
Oblique Twists 3 F
Abs Swiss Ball Crunch 3 F
Leg Raises 3 F
Plank 3 45s
20 Minutes X-Trainer
Deadlift 4 6
Seated Row 4 10
Back
Chins 4 10
Friday One Arm Row 3 8
Skull Crushers 4 10
Triceps 1 Arm Reverse Grip 4 10
V Bar Pushdowns 1 Drop
20 Minutes X-Trainer
- 6. Hypertrophy 4 Day Split
Week 1
Day Bodypart Exercise Sets Reps Weight
Comments
Aim Achieved Aim Achieved Aim Achieved
Flat BB Bench 4 6
Chest Incline DB Bench 4 6
Cable/DB Flies 4 10
Monday
Preacher Curl 4 10
Biceps Drag Curl 4 10
Hammer Curl 1 Drop
20 Minutes X-Trainer
Squat 4 6
Leg Press 4 10
Tuesday Legs
SLDL 3 8,6,6
Calf Raises 4 10
20 Minutes X-Trainer
Wednesday Cardio or use as a Rest Day
Military Press 4 6
DB Front Raise 4 10
Shoulders
DB Side Raise 4 10
Reverse Fly 4 10
Thursday Reverse Crunch 3 F
Oblique Twists 3 F
Abs Swiss Ball Crunch 3 F
Leg Raises 3 F
Plank 3 45s
20 Minutes X-Trainer
Deadlift 4 6
Seated Row 4 10
Back
Chins 4 10
Friday One Arm Row 3 8
Skull Crushers 4 10
Triceps 1 Arm Reverse Grip 4 10
V Bar Pushdowns 1 Drop
20 Minutes X-Trainer
- 7. Hypertrophy 4 Day Split
Week 1
Day Bodypart Exercise Sets Reps Weight
Comments
Aim Achieved Aim Achieved Aim Achieved
Flat BB Bench 4 6
Chest Incline DB Bench 4 6
Cable/DB Flies 4 10
Monday
Preacher Curl 4 10
Biceps Drag Curl 4 10
Hammer Curl 1 Drop
20 Minutes X-Trainer
Squat 4 6
Leg Press 4 10
Tuesday Legs
SLDL 3 8,6,6
Calf Raises 4 10
20 Minutes X-Trainer
Wednesday Cardio or use as a Rest Day
Military Press 4 6
DB Front Raise 4 10
Shoulders
DB Side Raise 4 10
Reverse Fly 4 10
Thursday Reverse Crunch 3 F
Oblique Twists 3 F
Abs Swiss Ball Crunch 3 F
Leg Raises 3 F
Plank 3 45s
20 Minutes X-Trainer
Deadlift 4 6
Seated Row 4 10
Back
Chins 4 10
Friday One Arm Row 3 8
Skull Crushers 4 10
Triceps 1 Arm Reverse Grip 4 10
V Bar Pushdowns 1 Drop
20 Minutes X-Trainer
- 8. Hypertrophy 4 Day Split
Week 1
Day Bodypart Exercise Sets Reps Weight
Comments
Aim Achieved Aim Achieved Aim Achieved
Flat BB Bench 4 6
Chest Incline DB Bench 4 6
Cable/DB Flies 4 10
Monday
Preacher Curl 4 10
Biceps Drag Curl 4 10
Hammer Curl 1 Drop
20 Minutes X-Trainer
Squat 4 6
Leg Press 4 10
Tuesday Legs
SLDL 3 8,6,6
Calf Raises 4 10
20 Minutes X-Trainer
Wednesday Cardio or use as a Rest Day
Military Press 4 6
DB Front Raise 4 10
Shoulders
DB Side Raise 4 10
Reverse Fly 4 10
Thursday Reverse Crunch 3 F
Oblique Twists 3 F
Abs Swiss Ball Crunch 3 F
Leg Raises 3 F
Plank 3 45s
20 Minutes X-Trainer
Deadlift 4 6
Seated Row 4 10
Back
Chins 4 10
Friday One Arm Row 3 8
Skull Crushers 4 10
Triceps 1 Arm Reverse Grip 4 10
V Bar Pushdowns 1 Drop
20 Minutes X-Trainer
