Easy & Quick  4 days Hypertrophy program

Simple , quick and effective no bu**sh**4 days Hypertrophy program to gain muscles without being in the gym for hours.
-> Yes I know ther's no SQ/DL/BP this program for those who want a short, simple workout that leads to muscle growth.  <-
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!!!Effort is the most important thing, push yourself a little more every workout and don't be scared by the fatigue and discomfort of the last repetitions, you'll get used to it!!!
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warmup:
1 set 50% working weight for 10-15 reps
1 set 75% working weight for 5-8 reps
1 set 90% working weight for 3-5 reps
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You can choose between 2 progression:
1) add weight once you reach the indicate max of reps for all the sets using the same weight.
2) once you reach the max number of reps for a set next time you can add weight to that set so every set can have an independent progression.
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You can choose to do AMRAP ( always with good form) every last set of each exercise to reach failure.
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if you can't perform an exercise because the equipment is busy, replace it with anyone that has the same motor pattern. (ex bench-press barbell -> chestpress machine, barbell row -> cable row, etc). 
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Use perfect technique as much as possible. Don't cut ROM try to use full ROM as much as possible. If you can't use predominantly full ROM you are most likely using too much weight, lower the weight and focus on execution.
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You can perform most of the set  in a superset fashion or  in a classic linear way.
If you choose the supersets :
rest as long as necessary to allow you to move on to the next exercise and perform the second exercise. Once you have finished the set of the second exercise, rest for a maximum of 1 minute then continue with the 2nd set of the first exercise.
If you choose the linear sets:
rest at 2 minutes between each set
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Rest and eat adequately to your caloric expenditure trying to be at least at maintenance or even better in a small surplus (100/200 kcal daily)
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Weigh yourself every day and take a weekly average of your weight. If your weight stays the same or goes down over the weeks, try to eat a little more.
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A good macro composition to start with is 50% Carbs/25% Proteins/25% Fats
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If  you can 30/60 minuets before your workout have a meal high in carbs, medium protein and low fat.
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Drink plenty of fluids during the day and especially during the workouts ( at least 1 liter each session ).
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In the rest day be active and walk at least 30 minutes every day.
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You can use this program for 3 days a week simply starting the next week with the missing day and continuing in this manner.
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No deload planned, as it is very personal. If you feel tired for 1 week do only 2 workouts or 4 but reduce training sets to 50%.
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I will continue to update and refine the program.

If you need you can write me on IG : dario_drums

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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

Tricep Pushdown (Cable)

Chest, Back, tri's 1

Legs, Shoulders, bi's 1

Overhead Tricep Extension (Cable)

Chest, Back, tri's 2

Bicep Curl (Dumbbell)

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