6-Week Hypertrophy Routine – 4-Day Full-Body Training Program

The 6-Week Hypertrophy Routine is a complete four-day, full-body training program designed to help you build muscle, increase strength and make measurable progress in the gym.

This program combines heavier strength-focused training, traditional hypertrophy work and higher-repetition finishers—including selected 20–30-rep sets for smaller muscle groups. It gives you enough variety to keep training enjoyable while maintaining the consistency needed to track your lifts and progressively improve.

The routine uses equipment available in most standard commercial gyms, including dumbbells, barbells, cables, benches, a Smith machine, a leg press and common selectorized machines. You will not need specialized or unusual equipment.

Each week includes four full-body workouts:

• Workout 1: Strength Foundation

• Workout 2: Legs, Lats and Rear Delts

• Workout 3: Unilateral and Upper-Body Volume

• Workout 4: Density and High-Rep Finishers

Every exercise is clearly identified with the exact variation, setup, working sets, repetition range, repetitions in reserve and recommended rest period. You will never be left guessing which version of an exercise you are supposed to perform.

Inside the program, you will learn:

• How to select an appropriate starting weight

• How to understand and accurately use repetitions in reserve

• How close to failure each exercise should be taken

• How to add repetitions before increasing weight

• When you have earned the right to progress your load

• How to warm up without creating unnecessary fatigue

• How to use controlled tempo and productive ranges of motion

• Why form and target-muscle tension matter more than simply moving heavier weight

• How to improve your mind-muscle connection

• What to do when another muscle begins taking over an exercise

• How long to rest between compound movements and isolation exercises

• How to recognize the difference between muscular effort and pain

The six weeks follow a clear progression:

• Week 1 establishes your starting weights and technique

• Week 2 builds repetitions

• Week 3 pushes toward the top of each range

• Week 4 begins a second progression wave

• Week 5 increases training effort while preserving execution

• Week 6 records your strongest controlled performance

The program also includes:

• A separate cover page for every training week

• 24 printable workout-tracking sheets

• Space to record the weight and repetitions for every working set

• Readiness ratings for sleep and energy

• Key execution cues for every workout

• Weekly review worksheets

• A Green Light, Yellow Light and Red Light readiness system

• Guidance for poor sleep, excessive soreness, stress and low-energy sessions

• Instructions for missed workouts, busy weeks, travel and extended breaks

• A complete exercise-substitution guide

• Exercise indexes explaining the target muscle, setup priorities and common mistakes

• Recovery, protein, nutrition, hydration, sleep, activity and cardio guidance

• A common-mistakes section

• Instructions for deloading, repeating the routine or moving into a new training block after Week 6

• A final progress report to evaluate your strength, recovery and physique changes

This program is best suited for intermediate trainees who already understand basic gym technique and can train four days per week. It can be used during maintenance, a controlled muscle-building phase or a fat-loss phase when recovery and training performance remain appropriate.

Exercise demonstration videos are not included in the current version. Detailed written setup instructions, coaching cues and substitutions are provided throughout the guide.

This is not a collection of random workouts. It is an organized six-week training block built around quality repetitions, progressive overload, consistent execution and honest logbook progression.

Train hard, control the weight, feel the intended muscle working and earn every progression.