Strength Training Workout Plan: 4 day Hyper-Grow™

If you're looking for a high intensity bodybuilding workout that will give you fantastic results without impacting too much on your busy schedule, then the qfit 4 day Hyper-Grow™ strength training workout plan may be what you need.

Designed by our personal trainer Campbell Bannerman, this gym training workout is design for anyone who has been training for more than 6 months and wants to take themselves to the next level. This is a high intensity hypertrophy "excessive growth" muscle building program covering 3 body parts and abs per day.

The routines are designed to take approximately an hour to complete and the whole program runs for six weeks.

Each body part is trained twice a week using different exercises each time to ensure the muscles are hit from different directions to enhance growth and maximise results. Other bodybuilding techniques are also used to stimulate muscle growth, including pyramids, pre-exhaustion and drop sets.

By doing the 4 day Hyper-Grow™ workout plan you will learn all you need to take full advantage of your workouts and gain muscle size while building a more powerful body. Whether you're male or female, this workout will suit you.

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Sample Routine

: 4 Day Hyper-Grow™

Chest / Triceps / Legs / Abs — Routine Day 1

Take a look at a sample of the routines you'll be doing. There are variations to the number of repetitions for each exercise and daily changes to the body parts trained.

We've activated some of the exercise video instructions here so you can see an example of what will be available to you:

	Day 1
Workout Intensity	90%
Rest between Exercises	1-1.5 min
Cardio
Your Choice	10 min warmup
Chest
Incline Bench Chest Press	Pyramid 4 sets 20/12/8/4 reps
Dumbbell Flyes, immediately followed by	Pre-Exhaustion 4 sets 12/10/8/8 reps
Dumbbell Chest Press
Tricep
Barbell Lying Overhead Tricep Extension, immediately followed by	Pre-Exhaustion 4 sets 12/10/8/8 reps
Bench Dips Basic
Leg
Barbell Squats	4 sets 12/10/8/8 reps
Abs
Roman Chair Obliques	20
Core Bosu Mega Crunch	20
Bosu Elbow to Knee Alternate Leg	20
Core Legs Up Weight to Toes	20
Core Swiss Ball Alternate Leg Raise	20
Core Alternate Opp Hand to Opp Foot	2