Hypertrophy Training Plan
4-Day Muscle Gain Program
A structured 4-day Hypertrophy program designed for steady strength and muscle gains.
Target Goal
Hypertrophy
Days Per Week
4 Days
Progression Method
Double Progression (Increase load when top rep limit is reached cleanly across all sets)
Weekly Routine Schedule
| Session | Primary Focus | Key Compound Lifts | Target Rep Range |
|---|---|---|---|
| Day 1 | 4-Day Muscle Gain Program — Upper Body Strength | Bench Press, Barbell Row, Overhead Press | 3–4 sets x 6–8 reps |
| Day 2 | 4-Day Muscle Gain Program — Lower Body Strength | Back Squat, Romanian Deadlift, Calf Raises | 3–4 sets x 6–8 reps |
| Day 3 | 4-Day Muscle Gain Program — Upper Body Hypertrophy | Incline DB Press, Lat Pulldown, Lateral Raises, Arms | 3–4 sets x 10–12 reps |
| Day 4 | 4-Day Muscle Gain Program — Lower Body Hypertrophy | Leg Press, Bulgarian Split Squat, Hamstring Curls | 3–4 sets x 10–15 reps |
Start Tracking 4-Day Muscle Gain Program Today
Log your sets, calculate starting 1RM working weights, and automatically track progressive overload.
Found 4-Day Muscle Gain Program helpful?
Share your rating & athlete feedback to help the fitness community.