Full Body Hypertrophy 4-Day
Full Body Hypertrophy 4-Day is a 4-day hypertrophy training approach focused on muscle building. Use it as a starting point for organizing and tracking consistent training.
What is the Full Body Hypertrophy 4-Day?
Full Body Hypertrophy 4-Day is a 4-day hypertrophy training approach focused on muscle building. Use it as a starting point for organizing and tracking consistent training. This page gives you a practical overview of the weekly structure, intended training focus and progression approach so you can decide whether it fits your schedule and goals.
Gym Log advantage: once you've chosen the plan, you can import this workout structure into your calendar and track your sessions, sets and notes in one place.
Program-specific training plan
- Squat — 3 sets
- Bench Press — 3 sets
- Row — 3 sets
- Leg Curl — 3 sets
- Lateral Raise — 3 sets
Moderate volume across the whole body.
- Romanian Deadlift — 3 sets
- Incline Press — 3 sets
- Pulldown — 3 sets
- Leg Extension — 3 sets
- Curl — 3 sets
Use a posterior-chain emphasis while still training the upper body.
- Hack Squat — 3 sets
- Overhead Press — 3 sets
- Chest-Supported Row — 3 sets
- Hip Thrust — 3 sets
- Triceps — 3 sets
Keep exercise selection stable enough to measure progression.
- Leg Press — 3 sets
- Machine Chest Press — 3 sets
- Lat Pulldown — 3 sets
- Seated Leg Curl — 3 sets
- Lateral Raise — 3 sets
- Arms — 2 sets each
Use stable machine and cable work to accumulate quality volume.
How to use it
- Main movement patterns
- Hypertrophy-focused work
- Accessory exercises
- Manage weekly volume
Who it is for
People seeking a structured hypertrophy routine with a clear weekly schedule.
Goal
Muscle building
Progression
Progress via rep-range or double progression, then make small load increases. A four-day schedule allows frequent exposures without requiring extreme per-session volume.
Accuracy note
Full Body Hypertrophy 4-Day is a Gym Log template category rather than one canonical routine.
Regardless of template, log every working set and prioritize repeatable technique, appropriate recovery and sustainable progression.
Ready to track it?
Choose a start date and import this plan into your Gym Log calendar.
Common questions about Full Body Hypertrophy 4-Day
How many days per week is the Full Body Hypertrophy 4-Day?
This Gym Log listing is organized as a 4-day-per-week program.
Who is the Full Body Hypertrophy 4-Day for?
People seeking a structured hypertrophy routine with a clear weekly schedule.
Can I track the Full Body Hypertrophy 4-Day in Gym Log?
Yes. Use the import button on this page to add the available workout structure to your Gym Log calendar, then log your actual sets, reps, weight and notes as you train.