Strength and hypertrophy hybrid 4 days routine
Upper and lower twice a week: a strength day with main lifts at low reps and a volume day for hypertrophy, with hamstrings trained on both leg days.
- 4days a week
- 75 minper session
- 18exercises
- 12weeks
- Build muscle mass
- Gain strength
- Strength and hypertrophy
Use it free in the app. Your first routine is free with no limits: Mobbe shows you what to train each day and saves your sets.
The week, day by day
Tap a day to see its exercises, sets, reps and rest.
| # | Exercise | Muscle | Sets × reps | RIR | Rest |
|---|---|---|---|---|---|
| 1 | Back Squat | Quads | 5 × 3–5 | 2 | 3:30 |
| 2 | Barbell Romanian Deadlift | Hamstrings | 3 × 6–8 | 2 | 2:30 |
| 3 | Seated Leg Curl | Hamstrings | 3 × 10–12 | 1 | 1:30 |
| 4 | Standing Machine Calf Raise | Calves | 3 × 10–15 | 1 | 1:00 |
| # | Exercise | Muscle | Sets × reps | RIR | Rest |
|---|---|---|---|---|---|
| 1 | Barbell Bench Press | Chest | 5 × 3–5 | 2 | 3:30 |
| 2 | Barbell Row | Back | 4 × 5–8 | 2 | 2:30 |
| 3 | Barbell Shoulder Press | Shoulders | 3 × 4–6 | 2 | 2:30 |
| 4 | Pull Up | Back | 3 × 5–8 | 2 | 2:00 |
| # | Exercise | Muscle | Sets × reps | RIR | Rest |
|---|---|---|---|---|---|
| 1 | DeadliftThe only heavy main lift of the day; the rest is volume. | Hamstrings | 3 × 3–5 | 2 | 3:30 |
| 2 | Leg Press | Quads | 3 × 8–12 | 1 | 2:00 |
| 3 | Dumbbell Bulgarian Split SquatReps per leg. | Quads | 3 × 8–12 | 1 | 1:30 |
| 4 | Lying Hamstring Curl | Hamstrings | 3 × 10–12 | 1 | 1:30 |
| # | Exercise | Muscle | Sets × reps | RIR | Rest |
|---|---|---|---|---|---|
| 1 | Dumbbell Incline Bench Press | Chest | 3 × 8–12 | 1 | 2:00 |
| 2 | Lat Pulldown Neutral Grip | Back | 3 × 8–12 | 1 | 1:30 |
| 3 | Cable Row | Back | 3 × 10–12 | 1 | 1:30 |
| 4 | Dumbbell Lateral Raise | Shoulders | 3 × 12–20 | 1 | 1:00 |
| A1 | Barbell CurlSuperset | Biceps | 2 × 10–12 | 1 | 0:15 |
| A2 | EZ Bar SkullcrusherSuperset | Triceps | 2 × 10–12 | 1 | 1:15 |
Rest between sets, in minutes. In supersets (A1, A2) you do the exercises back to back: the short pause goes between them, and the round's rest comes after the last one.
How to progress
Add 2.5 kg on the main lifts when you complete all sets at the indicated RIR; if you miss two sessions in a row, drop 10% and build back up.
- RIR 2 on compound lifts
- RIR 1 on accessories
RIR is the reps you have left in reserve: with RIR 2 you end the set when you could still do 2 more.
Weekly sets per muscle
Counts the sets where the muscle is the primary one.
Is it for you?
- You've been training for a long time and can handle more volume.
- You have 4 days a week and about 75 minutes per session.
- You train in a gym. Equipment: barbell, eZ bar, dumbbells, cable machine, machine, bench, rack, and pull-up bar.
- Your goal is to build muscle mass.
Other routines to build muscle
- Recomp 5 days5 days · 55 min · Intermediate and advancedSee routine →
- Intermediate Upper-Legs 4 Days4 days · 70 min · IntermediateSee routine →
- Home with Dumbbells 4 Days4 days · 45 min · Beginner and intermediateSee routine →
Frequently asked questions
How long is the Strength and hypertrophy hybrid 4 days routine?
It's designed for 12 weeks, with 4 sessions of about 75 minutes a week.
How many sets does each muscle get per week?
As the primary muscle, 13 sets for the back, 12 sets for the hamstrings, and 11 sets for the quads per week. That's 57 sets a week in total.
What is a superset?
Two or more exercises in a row, with almost no rest between them: you rest when the round is done. In the table they're marked A1, A2. It saves time without cutting sets.
What is RIR?
The reps you have left in reserve when you finish a set: with RIR 2 you stop when you could still do 2 more. In this routine it goes from RIR 1 to RIR 2.
What do I need to do it?
You do it in a gym, with this equipment: barbell, eZ bar, dumbbells, cable machine, machine, bench, rack, and pull-up bar.
Your routine, ready to train today.
Mobbe shows you what to train each day, saves your sets and shows you how you progress. If you'd rather have a routine made for you, it builds one with AI for your goal, your days and your equipment.
