Strength Training – 4-Day Hypertrophy

About the plan

10-week hypertrophy strength training plan for people who have four days a week, not five or six. The split is upper and lower body twice each, with different emphases on each pass: chest and back on Monday, quads on Tuesday, shoulders and arms on Thursday and posterior chain on Friday. Since there are four sessions and not five, each one carries seven or eight exercises to keep weekly volume per muscle group at the same level. Load is self-regulated by reps in reserve — three in week 1 and one in weeks 3 and 7 — and volume rises from three to five sets per exercise up to the maximum you recover from, with deloads in weeks 4 and 8. Load progression is dual: when you reach the top of the rep range on all sets, you raise the weight and go back to the bottom of the range. Week 9 is a shock week with drop sets and week 10 repeats the loads from the first to measure the gain. It is the hypertrophy option with the lowest day requirement in the catalog.