4 Day Hypertrophy Training Program

This is a four day split based on the principle of training the agonist-antagonist muscle groups. It’s suitable for intermediate and advanced trainees, who’s goal is to hit the gym with high intensity and to do more work in less time.

There is a very important rule you need to follow if you are a natural bodybuilder – don’t blindly follow the training programs that the pros do and are printed in commercial muscle magazines. Just because something works for them it doesn’t mean it will work for you. ( Of course that might not be the case if you have super genetics ).

That’s why it is very important when you encounter such a program, that you get familiar with the principles upon which it was founded,  to consider the loading, your personal capabilities, experience and the recovery which you can provide your body with.

If you are asking yourself why are we saying these things, it’s because this program is one of those training programs. This split was used by Arnold Schwarzenegger himself to build muscle in the days of his prime. At its base there is a great working principle that can be beneficial even to natural bodybuilders, namely – training of opposing muscle groups.

We have already published an article on the benefits of training the agonist-antagonist muscle groups, you can read it here – “The opposite muscle groups workout

The program has 4 workouts a week.

Monday : Push / pull (horizontal plane)
Tuesday : Legs
Wednesday : Rest
Thursday : Push / pull (vertical plane)
Friday : Arms
Saturday : Rest
Sunday : Rest

Here is the whole routine :

Push / pull (horizontal plane)

The exercises, which are labeled with the same letter are executed in a super set (for example A1 and A2 are done subsequently, as well as B1 and B2)

A1 Bench Press * – 3 x 8 (with 75% of your 1 rep max)
A2 Barbell Rows * – 3 x 8
B1 incline dumbbell press – 3 x 8
B2 T-bar row or a chest supported row- 3 x 8
C1 Dumbbell fly – 3 x 10-12
C2 Seated bent over lateral raise – 3 X 10-12

* Warm up, and then start the first super set.


Day 2: Led day

A1 Leg extension – 5 X 12-15
A2 Lying leg curls * – 5 X 12-15
Squats **- 4 x 8
Straight leg deadlifts ** – 4 X 8

** Warm up before these exercises and then do the work sets with heavy weights (the last rep should be close to failure)
– Squat and deadlifts are NOT performed in a super set. There should be a break of about 90-120 sec between each work set of squats and straight leg deadlifts.


Continues on next page…


  1. Swanam Ahmed
    • F&P Admin

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