Meanwhile, at the gym…

4-Day Hypertrophy Cut

51 working sets · 4 lifting days · chest & back 3×/week · Fri & Sat trainer

Monday — Chest, Shoulders, Triceps + Light Legs

Warm-up · Thoracic Rotation · Shoulder Pass-Throughs + Wall SlidesThen 2–4 progressively heavier warm-up sets on the first main lift.

Low-Incline Dumbbell Press3 × 6–8

20–22 KG / dumbbell

Pec Deck / Chest Fly2 × 10–15

Seated Row Machine2 × 8–12

Dumbbell Lateral Raise2 × 12–15

Triceps Press Machine2 × 8–12

45-Degree Leg Press2 × 10–15

Submaximal — well under Saturday

Tuesday — Zone 2 Cardio

35–45 min · conversational · ~3–4/10 · walk, elliptical or bike

Wednesday — Upper Body + Hamstrings

Warm-up · Thoracic Rotation · Shoulder Pass-Throughs + Wall SlidesThen 2–4 progressively heavier warm-up sets on the first main lift.

Low-Incline Dumbbell Press2 × 8–10

18–20 KG / dumbbell

Seated Row Machine3 × 8–12

Shoulder Press Machine2 × 6–10

25–30 KG

Preacher Curl2 × 8–12

25–30 KG

Reverse Pec Deck2 × 12–15

30–35 KG

Seated or Lying Leg Curl3 × 10–15

Lighter than Saturday

No seated or lying curl machine available? Substitute 45-degree back extensions, 2–3 × 10–15, as long as the movement is comfortable and technically clean.

Thursday — Rest and Recovery

Rest. Walking, light mobility, food, sleep — no extra workout.

Fridaytrainer — Heavy Back + Delts

Warm-up · Shoulder Pass-Throughs + Wall SlidesThen light warm-up sets of Lat Pulldown and Seated Cable Row before the working sets.

Neutral-Grip Lat Pulldown3 × 6–8

55–60 KG

Seated Cable Row3 × 8–10

Chest-Supported Dumbbell Row2 × 8–12

Dumbbell Lateral Raise2 × 12–15

Reverse Pec Deck2 × 12–15

30–35 KG

Saturdaytrainer — Legs + Chest Accessory

Your trainer may reorder these based on fatigue, equipment and technique. Keep the overall volume similar unless there is a clear reason to change it.

Warm-up · Hip Flexor Stretch · Lower Back Stretch · Glute Bridge · Dead Bug

45-Degree Leg Press3 × 8–12

120–140 KG

Hamstring Curl3 × 8–12

40–45 KG

Bulgarian Split Squat2 × 8–10 per leg

16–20 KG / hand

Hip Thrust2 × 8–12

60–80 KG

Pec Deck / Chest Fly2 × 12–15

Sunday — Zone 2 Cardio

30–45 min · easy · lower-impact option if the legs are sore

RIR 1–2 on compounds · RIR 0–2 on isolation · controlled 2–3s eccentric.

Double progression: top of the rep range on every set, then the smallest jump in weight.

Bad sleep? Keep the weight, hit good reps, move on.

Muscle data from ExerciseDB · Exercise photos from free-exercise-db (public domain)