HYPE GAINS VOL. 4 PROGRAM
OVERVIEW
If you loved Hype Gains Vol. 1, 2 and 3 then you are going to love Vol. 4. Do you want
them gains?! It’s going take some grinding and some good nasty hypertrophy work. This
is a 4 week program that will require 6 days per week in the gym and about 1.5-2 hours
each workout depending on your rest time between sets.
F.A.Q.
Q: How should my nutrition look like while doing this program?
A: Definitely eat to be in a nice caloric surplus to ensure the gains.
Q: What if I fail to reach the minimum rep range?
A: Decrease the weight the next set to match the rep range.
Q: What is AMRAP
A: As many reps as possible.
Q: What weight should I choose for my sets?
A: Choose a weight that you think you can complete all the reps and sets without
decreasing the weight or missing reps. Shoot for an RPE 8-9. It will take some time to
get a feel of what weight to go with for your sets. Be sure to be tracking your lifts so you
can reference them later.
Q: What does 4 count mean?
A: It means the pace of your reps is 4 seconds for both the eccentric and concentric
portion. So you count 1, 2, 3, 4 going up or down. If it doesn’t list 4 count then just
perform reps at a normal controlled tempo.
Q: What is a compound set and superset?
A: A compound set is doing two different exercises back to back, with no rest in
between, for the same muscle group. A superset is doing the same but working
opposing muscle groups.
Q: How much rest time should I take between sets?
A: Rest time will vary with each individual based on training experience. Take as much
rest time, as you need to feel confident that you will hit your next set without decreasing
weight. Keeping your rest time consistent will help keep your performance consistent.
WEEK 1
Monday Legs Hypertrophy Workout
Squat
Hip Thrust
Compound Set
Leg Extension | Reverse DB Lunge
Compound Set
Lying Hamstring Curl | DB Stiff Deads
Standing Calf Raise
Toes To Bar
Sets
3
3
4
Reps
12
12-15
15 |12 per side
3
15 | 10
4
4
15
10
Tuesday Push Hypertrophy Workout
Flat DB Press
DB Incline Press
Compound Set
Cable Fly | Push Up
Arnold Press
Super Set
Cable Side Lateral | DB Shrug
Rear Cable Fly
Compound Set
Rope Tricep Ext. | Single Arm Cable Kickback
Sets
3
3
4
Reps
12
12
15 | To Failure
3
3
10
15 | 15
3
4
15
15 |15
Wednesday Pull Hypertrophy Workout
Pull Up
Compound Set
Machine Row | Rope Pull Over
DB Row
Straight Bar Curl
DB Curl
Sets
3
4
Reps
12
15 | 12
4
4
3
12
12
12
Thursday Legs Strength Workout
Squat
Box Squat
Lying Hamstring Curl
Stiff Deads
Leg Extension
Standing Calf Raise
Toes To Bar
Sets
5
2
4
3
4
4
4
Reps
5
6-8
8-12
15
8-12
10
8-12
Friday Push Strength Workout
Flat BB Press (Pause Reps)
Incline BB Press
Chest Fly
OHP
Compound Set
DB Side Lateral | Rear Cable Fly
BB Shrug
Tricep Push Down
Sets
4
3
4
3
3
Reps
4
6-8
8-12
6-8
12 | 12
4
4
6-8
10
Saturday Pull Strength Workout
Pendlay Row
Lat Pull Down
Machine Single Arm Row
Straight Bar Curl
Incline DB Curl
Sets
4
4
3
4
4
Reps
6-8
6-8
6-8
5
8-12
Sunday Rest Day
WEEK 2
Monday Legs Hypertrophy Workout
Leg Extension
Lying Hamstring Curl
Squat
Step Up
Standing Calf Raise Dropset
Toes To Bar
Sets
4
4
3
3
3
4
Reps
25
25
10
8-12 each leg
10, 10, 10
15
Tuesday Push Hypertrophy Workout
Thruster
Flat BB Press
DB Incline Press
Compound Set
Chest Fly | Dip
Super Set
DB Shrug | Plate Front Raise
Cable Side Lateral
Rope Extension
Sets
3
3
3
3
Reps
10
15
15
20 | AMRAP
3
12 | 12
4
4
12-15
25
Wednesday Pull Hypertrophy Workout
Pull Up
Seated Row
Compound Set
Machine Row | Rope Pull Over
DB 21s
Cable Easy Curl
Sets
10
3
3
Reps
10
12
15 | 15
3
3
21
15
Thursday Legs Strength Workout
Squat
Stiff Deads
Leg Extension
Seated Calf Raise (4 count tempo)
Standing Calf Raise
Toes To Bar
Sets
4
4
4
4
4
5
Reps
6
8-12
8-12
8-12
10
15
Friday Push Strength Workout
BB Incline Press
Bench Press Paused
OHP
DB Side Lateral
Compound Set
DB Shrug | Rear Cable Fly
Close Grip Bench
Sets
4
5
7
4
4
Reps
6-8
5
3
8-12
15 | 15
4
6-8
Saturday Pull Strength Workout
Pendlay Row
Pull Up
Rope Pull Over
Seated Row
DB Alternating Curl
Straight Bar Curl
Sets
7
4
4
4
4
4
Reps
5
6-8
8-12
8-12
6-8 each arm
6-8
Sunday Rest Day
WEEK 3
Monday Legs Hypertrophy Workout
Sumo Deadlift
Box Squat
Compound Set
Stiff Deads | Lying Hamstring Curl
Single Leg Extension (4 count tempo)
Standing Calf Raise
Toes To Bar
Sets
4
4
4
Reps
8
20
15 |15
4
4
6
10 each leg
15
10
Tuesday Push Hypertrophy Workout
DB Incline Press Dropset
Bench Press
Compound Set
DB Chest Fly | Plyo Push Up
Arnold Press
Compound Set
DB Side Lateral | Rope Front Raise
Rope Extension
Sets
4
4
3
Reps
7, 7, 7
10
15 | Failure
4
4
15
15 | 15
5
20
Wednesday Pull Hypertrophy Workout
Pull Up
Seated Row
Compound Set
Single Arm Machine Row | Rope Pull Over
DB Alternating Curl
Straight Bar Curl (4 count negative)
Cable Curl
Sets
4
3
4
Reps
12-15
15
15 | 15
4
4
4
10 each arm
10
15
Thursday Legs Strength Workout
Sumo Deadlift
Pause Squat
Hip Thrust
Super Set
Lying Hamstring Curl | Leg Extension
Standing Calf Raise
Toes To Bar
Sets
6
4
4
4
Reps
5
6-8
6-8
10 | 10
6
4
10
10
Friday Push Strength Workout
BB Incline Press
Flat BB Press
Incline DB Fly
DB Shoulder Press
DB Side Lateral
Close Grip Bench
Sets
6
5
4
4
4
4
Reps
3
5
8-12
6-8
6-8
10
Saturday Pull Strength Workout
Lat Pull Down
Single Arm Machine Row
Seated Row
BB Row
Single Arm Cable Curl
Straight Bar Curl
Sets
4
4
4
3
4
4
Reps
6-8
6-8 each arm
8-12
8-12
10 each arm
6-8
Sunday Rest Day
WEEK 4
Monday Legs Hypertrophy Workout
Squat
Wall Ball Squat
Compound Set
Leg Extension | Reverse Lunge
Stiff Deads
Lying Hamstring Curl
Compound Set
Standing Calf Raise | Seated Calf Raise
Toes To Bar
Sets
4
4
4
Reps
12
10
15 |15 per side
4
4
4
20
20
10 |10
4
20
Tuesday Push Hypertrophy Workout
BB Incline Press Pause
Flat DB Press
Thruster
DB Shoulder Press (4 count negative)
Super Set
Cable Side Lateral | DB Shrug
Rope Extension Dropset
Sets
5
4
4
4
4
Reps
10
15
10
10
15 | 15
4
7, 7, 7
Wednesday Pull Hypertrophy Workout
Lat Pull Down
DB Row
Compound Set
Machine Row | Rope Pull Over
Pull Up
Single Arm Cable Curl
Cable Curl
Sets
4
4
4
Reps
15
20
15 | 15
3
4
4
To failure
10 each arm
15
Thursday Legs Strength Workout
Sumo
Box Squat
Hip Thrust
Compound Set
Stiff Deads | Lying Hamstring Curl
Standing Calf Raise
Toes To Bar
Sets
7
5
4
4
Reps
2
5
6-8
6-8 | 6-8
6
5
10
10
Friday Push Strength Workout
Flat Bench
DB Incline Press
DB Chest Fly
OHP
Super Set
DB Side Lateral | DB Shrug
Rope Front Raise
Close Grip Bench
Tricep Push down
Sets
10
4
4
6
4
Reps
2
6-8
10
3
10 | 10
4
4
4
6-8
6-8
10
Saturday Pull Strength Workout
Pendlay Row
Pull Up
Compound Set
Single Arm Machine Row | Rope Pull Over
Machine Row
DB Alternating Curl
Straight Bar Curl
Sets
6
4
4
Reps
5
6-8
5|5
4
4
4
6-8
4-6 each arm
10
Sunday Rest Day
* CONGRATS ON COMPLETING HYPE GAINS VOL. 4. THANK YOU SO MUCH FOR RUNNING
MY WORKOUT PROGRAM. FROM HERE I RECOMMEND YOU GOING BACK TO VOL. 1 AND
WORKING BACK UP TO VOL. 4.