hypertrophy routine — 4 days

A well-designed hypertrophy routine of 4 days aims to build muscle mass by maximizing effective volume and mechanical tension.

What your routine includes

• Exercise selection based on your level and equipment.
• Sets, reps and RIR tuned for hypertrophy.
• Undulating periodization (DUP) and a programmed deload.
• Automatic progression based on what you lift.

Generate yours for free

FitnessAI creates your personalized hypertrophy routine of 4 days in under a minute, no mandatory sign-up and no card.

⚡ Create your free routine in 60s

AI gym routine generator. 100% free, no card. Science-based engine: periodization, RIR and automatic progression.