Common questions about this plan: schedule, goals, equipment, and substitutions.
Yes. You train 4 sessions per week, with 3 rest days — chest/triceps, back/biceps, legs/shoulders, and a core/accessory day. Each muscle group gets 16–24 working sets per week, the volume range where most experienced lifters keep growing.
The rest days matter. Heavy compound work taxes your nervous system and connective tissue, and growth happens during recovery. If you can train 5–6 days, add a dedicated arms day or a second session for a lagging body part — not required for hypertrophy on this plan.
A powerful exercise to build chest, shoulder, and tricep strength.
Perform isolated chest exercises with controlled arm movements.
Perform chest flyes using cables for constant tension.
Hit your triceps hard with this isolation move.
Stretch and strengthen your triceps with this overhead move.
Build full-body strength and improve your posture.
A compound exercise that targets multiple back muscles.
Lift a barbell by curling your arms to work the biceps.
Boost your arm strength and definition.
A versatile lower body exercise that builds strength and stability.
A safe and effective lower body exercise using a machine to build strength and muscle mass.
A dynamic lower body exercise to build strength, balance, and flexibility.
Build strong shoulders and triceps with this compound move.
Sculpt your shoulders with this lateral raise exercise.
A challenging move to strengthen your lower abs and build core stability.
A simple yet effective core exercise targeting the lower abs.
An isolation exercise that builds core strength using a cable machine.
Carry heavy weights over a distance to build strength and endurance.