4 day hypertrophy workout

4 Day Hypertrophy Workout

Free 4 day hypertrophy workout template with a muscle-building weekly schedule, exercise list, and Gym Log import.

Level

Intermediate

Goal

Build muscle with enough weekly volume and a repeatable four-day schedule.

Frequency

4 training days per week.

Equipment

Barbell, dumbbells, bench, machines or cable options, and lower-body equipment.

Hypertrophy Home Gym

A 4 day hypertrophy workout gives you enough room to chase muscle gain without turning training into an everyday obligation. Four sessions are enough to spread volume across the week, train major muscle groups with intent, and keep session length reasonable. That combination makes adherence much easier.

This template uses an upper lower style framework with a hypertrophy bias. The main lifts still matter, but exercise selection and rep ranges are chosen to support muscular tension, good execution, and repeatable progress. Import it into Gym Log if you want a clear calendar plan that you can slowly refine rather than constantly rewriting.

Weekly schedule

This 4 day hypertrophy workout is organized as a 4 training days per week. plan. After import, the workout days are spaced out on your calendar so you can start with a realistic week instead of adding everything manually.

Upper A

Starts on your chosen date

Chest and back hypertrophy base

Incline Bench Press — 4 x 6-8
Chest-Supported Row — 4 x 8-10
Seated Dumbbell Shoulder Press — 3 x 8-10
Lat Pulldown — 3 x 10-12
Cable Fly + Curl Superset — 2-3 rounds

Lower A

1 day later

Quad-dominant lower-body volume

Back Squat — 4 x 6-8
Leg Press — 3 x 10-12
Romanian Deadlift — 3 x 8-10
Leg Extension — 3 x 12-15
Calf Raise — 3 x 12-20

Upper B

3 days later

Shoulder and arm supported upper session

Flat Dumbbell Press — 4 x 8-10
Cable or Machine Row — 4 x 8-10
Lateral Raise — 3 x 12-20
Rear Delt Fly — 3 x 12-20
Triceps + Biceps Giant Set — 2-3 rounds

Lower B

4 days later

Posterior-chain and glute emphasis

Deadlift or Rack Pull — 3 x 4-6
Bulgarian Split Squat — 3 x 8-10 each leg
Hip Thrust — 3 x 8-12
Seated Leg Curl — 3 x 10-15
Hanging Leg Raise — 2-3 sets

Why this template works

Good weekly volume for muscle growth.
More focused sessions than a full-body plan.
Easy to bias weak points over time.
Practical structure for lifters who enjoy four sessions per week.

Who should use this workout

This routine is best for people who want a clear structure they can follow right away. It is especially useful for:

Intermediate lifters prioritizing muscle gain.
Users who want four productive sessions with clear targets.
People who respond well to moderate-to-high training volume.

Track this workout properly

You can follow this workout manually, but tracking your sets, reps, and progression is what actually drives results. Gym Log automatically places each session on your calendar so you can focus on lifting instead of remembering what you did last time.

Import the workout in one click.
Log your sets and reps as you train.
Track progression week over week.
Never lose your workout history again.

Start tracking this workout →

Download this workout

Prefer to use the plan offline? Create a free Gym Log account or sign in to unlock instant PDF and Excel downloads.

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Coaching notes

Keep one to two big lifts early in each session and then move into targeted accessories.
Use controlled eccentrics and consistent rep execution.
Progress through reps first, then load when form stays clean.

Frequently asked questions

Is four days enough for hypertrophy?

Yes. Four well-designed sessions per week is more than enough for quality hypertrophy progress.

Should hypertrophy workouts always be high reps?

No. A mix of moderate rep ranges usually works best, with some heavier compounds and some lighter accessory work.