← All programs
Francis 4-Week Hypertrophy
By Francis Oca
6 training days + Sunday mobility. Home-gym friendly: cables swapped for dumbbells. Week 1 technique (12–15), Week 2 build (10–12), Week 3 peak (8–10), Week 4 deload. Landmine squats, chest-supported rows, slow eccentrics.
- Training days
- 6/week · 1 recovery
- Program length
- 4 weeks
- Session length
- ~60 min
Focus: Build Muscle, Hypertrophy, Home Gym
Weekly schedule
6 training days/week · 1 recovery day
- Day 1PushChest, Shoulders, Triceps, Core~57 min
- Day 2Legs (Quad Focus)Quads, Glutes, Calves~41 min
- Day 3PullBack, Rear Delts, Core~55 min
- Day 4Shoulders + LegsShoulders, Quads, Calves~45 min
- Day 5Upper HypertrophyChest, Back, Shoulders, Arms, Core~56 min
- Day 6Posterior Chain + ArmsHamstrings, Glutes, Biceps, Triceps~50 min
- Day 7Rest / MobilityrecoveryRecovery, Mobility~12 min
After you sign in, open Templates to clone this program into your account.