Torso/limbs 4x hypertrophy

Intermediate training program for hypertrophy and decent strength. 4 times a week with 2 times muscle frequency weekly pro muscle group. Feel free to change exercise if you don't like one. Best to do when bulking.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Bench Press (Barbell)

Lat Pulldown

Incline Bench Press (Dumbbell)

Chest Supported Row (Machine)

Dip (Weighted)

Meadow Row

Lateral Raise (Dumbbell)

Standing Calf Raise

Torso#1

Incline Bench Press (Smith Machine)

Lat Pulldown (Neutral Grip)

Chest Press (Machine)

Barbell Row

Chest Fly (Machine)

Standing Pullover (Cable)

Lateral Raise (Machine)

Torso#2

V-Handle Tricep Pushdown (Cable)

Hammer Curl

Overhead Extension (Dumbbell)

Preacher Curl (EZ Bar)

Romanian Deadlift (Barbell)

Pendulum Squat

Leg Press

Walking Lunge (Dumbbell)

Limbs #2

Tricep Pushdown (Cable)

Bicep Curl (Barbell)

Overhead Tricep Extension (Cable)

Bicep Curl (Dumbbell)

Leg Curl

High Bar Squat (Barbell)

Leg Extension

Hanging Leg Raise

Limbs#1

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