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4x10Workout

The 4×10 Workout Plan is a high-volume hypertrophy training program aimed at maximizing muscle growth, endurance, and metabolic conditioning through moderate weights and higher repetitions. It consists of 4-5 workouts per week focusing on compound and isolation exercises across lower and upper body, with a repetition scheme of 4 sets of 10 reps. Ideal for bodybuilders and intermediate to advanced lifters, the plan emphasizes balanced development and can be adapted for strength or intensity variations.

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Szymon Michalak
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5 views

4x10Workout

The 4×10 Workout Plan is a high-volume hypertrophy training program aimed at maximizing muscle growth, endurance, and metabolic conditioning through moderate weights and higher repetitions. It consists of 4-5 workouts per week focusing on compound and isolation exercises across lower and upper body, with a repetition scheme of 4 sets of 10 reps. Ideal for bodybuilders and intermediate to advanced lifters, the plan emphasizes balanced development and can be adapted for strength or intensity variations.

Uploaded by

Szymon Michalak
Copyright
© © All Rights Reserved
Available Formats
Download as PDF, TXT or read online on Scribd
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The 4×10 Workout Plan

The 4×10 program is a high-volume hypertrophy training plan designed to maximize muscle growth,
endurance, and metabolic conditioning. With moderate weights and higher repetitions, it’s ideal for
bodybuilding, muscle definition, and general fitness.

Core Structure:
4-5 workouts per week (e.g., Monday, Tuesday, Thursday, Friday, optional Saturday).

Each session includes 5-7 exercises, focusing on compound and isolation movements:

Lower Body (Legs & Glutes)

Squats or leg press

Deadlifts or Romanian deadlifts

Leg curls or extensions

Calf raises

Upper Body (Push - Chest, Shoulders, Triceps)

Bench press or dumbbell press

Shoulder press (seated or standing)

Triceps dips or rope pushdowns

Upper Body (Pull - Back, Biceps)

Pull-ups or lat pulldown

Dumbbell/barbell rows

Biceps curls

Core & Conditioning (Optional Finishers)

Hanging leg raises, Russian twists, or planks

Repetition scheme: 4 sets of 10 reps for each exercise.

Key Features:
High training volume maximizes muscle growth (hypertrophy).
Moderate weights with controlled rest (45-90 sec) for a strong muscle pump.
More isolation exercises to sculpt and define muscles.
Progressive overload by increasing weight every 2-3 weeks by 2.5-5 lbs (1-2 kg).

Benefits:
✔ Optimized for muscle growth with higher reps and volume.
✔ Improves muscular endurance while maintaining strength.
✔ Enhances metabolism by burning more calories per session.
✔ Balanced upper and lower body development.
✔ Ideal for aesthetics, toning, and body composition improvement.
Ideal For:
Bodybuilders & physique-focused lifters looking to maximize muscle size.

Intermediate & advanced lifters who can handle higher volume training.

Fat loss & toning (with proper diet and slight cardio integration).

Those who prefer structured hypertrophy-focused workouts.

Long-Term Considerations:
Works best in 8-12 week cycles, with exercise variations every 6 weeks.

May require deload weeks (every 5th week) to prevent overtraining.

Can be adjusted by lowering reps (4×8) for strength focus or adding drop sets for more intensity.

The 4×10 workout plan is a proven muscle-building program that helps lifters achieve size, definition,
and endurance, making it perfect for aesthetic and hypertrophy-focused goals.

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