RESOURCE HUB • HOME GYM
Hypertrophy Rebuild (Home Gym) — 4-Day Training Split
Designed advanced lifter coming off a fat-loss deficit. Focus: hypertrophy, performance rebuild, joint-friendly execution, rope intervals (scaled), and daily mobility + habits.
Overview
Weekly Schedule
Rules
Habits
Mobility
Conditioning
Workouts
4-Week Progression
Macro Calculator
Program Overview
Primary goal is to rebuild training volume and performance after a calorie deficit while transitioning back toward maintenance and a slow surplus. We’ll prioritize pristine reps, controlled tempo, and smart fatigue management.
Primary Focus
Hypertrophy (quality volume) + strength retention
Secondary Focus
Conditioning via rope intervals (joint-scaled)
Daily Anchors
McGill Big 3 + steps + logging = consistency + recovery
Weekly Schedule
Recommended flow (adjust days as needed; keep order):
Day 1
Upper A (Press + Back Thickness)
Day 2
Lower A (Squat + Hinge) + Rope
Day 3
Upper B (Back Width + Shoulders/Arms)
Day 4
Lower B (Glutes/Hams + Unilateral) + Rope
Optional
Light walk + steps + mobility
Rest
Mobility + steps (no guilt)
Effort, Rest & Progression Rules
Effort (RIR): compounds at 1–2 RIR. Isolation can hit 0–2 RIR if joints feel great. No grinders.
Rest: big lifts 90–120s. Accessories 60–90s. Rest after each superset round.
Tempo: controlled eccentric (2–3s) + clean concentric. No sloppy reps.
Double progression: add reps within range → when all sets hit top of range at target RIR, increase load next week.
Daily Habits (Track Daily)
These are the “secret program” that makes the program work.
Mobility: McGill Big 3 — 1–2 rounds daily
Steps: 8,000–12,000 per day
Logging: meals + steps + workouts + conditioning
Recovery anchors: sleep + hydration + protein consistency
Daily Mobility — McGill Big 3
1–2 rounds daily. Discomfort = regress. Sharp pain = stop.
McGill Big 3 (1–2 rounds) Daily
Modified Curl-Up: 6–8 reps × 10s holds
Side Plank (knees or full): 3–6 holds × 10s / side
Bird Dog: 6–8 / side × 8–10s holds
Warm-Up Template (Every Lift) 5–12 min
General warm-up: 5–8 min walk/bike/easy rope bounce
McGill primer: 1 round before lifting
Ramp sets: 2–4 warm-up sets for first 1–2 lifts
Conditioning — Jump Rope Intervals
2×/week (after Lower days or separate session). Scale impact as needed.
| Week | Work / Rest | Rounds | Total Time |
|---|---|---|---|
| Week 1 | 20s ON / 40s OFF | 10 | 10 min |
| Week 2 | 25s ON / 35s OFF | 12 | 12 min |
| Week 3 | 30s ON / 30s OFF | 14–16 | 14–16 min |
| Week 4 (Deload) | 15s ON / 45s OFF | 8–10 | 8–10 min |
Scaling Options (Joint-Friendly) Use anytime
Ghost rope: same rhythm, no rope
Step taps + rope turns
Low pogo bounces only (minimal height)
Swap: incline walk intervals if impact is cranky
Workouts (4 Days)
Each day is organized into Supersets/Blocks. Keep reps clean and stop 1–2 reps before form breaks.
Day 1 — Upper A (Press + Back Thickness) Lift
Superset A 4 rounds
A1) Machine Chest Press
6–10
A2) Machine Low Row
8–12
Superset B 3 rounds
B1) DB Incline Press
8–12
B2) Lat Pulldown (neutral if possible)
8–12
Superset C 3 rounds
C1) DB Lateral Raise
12–20
C2) Face Pull (cable) OR Rear Delt Fly (DB)
12–20
Superset D 3 rounds
D1) Triceps Pressdown
10–15
D2) DB Supinating Curl
10–15
Day 2 — Lower A (Squat + Hinge) + Rope Lift + Intervals
Block A 4 sets
A) DB Goblet Squat
8–12
Block B 4 sets
B) DB Romanian Deadlift
8–12
Superset C 3 rounds
C1) Leg Extension (machine)
12–15
C2) Leg Curl (machine)
10–15
Block D 2–3 sets
D) DB Split Squat (RFESS if tolerated)
8–12 / leg
Block E 3 sets
E) DB Calf Raise (2s stretch pause)
10–15
Conditioning Jump Rope Intervals
Use the weekly plan in the Conditioning section. Scale impact if needed.
Day 3 — Upper B (Back Width + Shoulders/Arms) Lift
Superset A 4 rounds
A1) Lat Pulldown (neutral preferred)
8–12
A2) Pec Deck OR DB Flat Press
8–12
Superset B 3 rounds
B1) 1-Arm DB Row
10–14 / side
B2) DB Shoulder Press (seated if possible)
8–12
Superset C 3 rounds
C1) Rear Delt Fly (DB)
12–20
C2) DB Lateral Raise
12–20
Superset D 3 rounds
D1) DB Hammer Curl (or Cable Curl)
10–15
D2) Overhead Triceps Extension (DB or cable)
10–15
Day 4 — Lower B (Glutes/Hams + Unilateral) + Rope Lift + Intervals
Block A 4 sets
A) DB Hip Thrust
8–12
Block B 3 sets
B) DB Step-Up (knee-friendly height)
8–12 / leg
Superset C 3 rounds
C1) Leg Curl (machine)
10–15
C2) Leg Extension (machine)
12–15
Block D 3 sets
D) Suitcase Carry (1 DB)
30–60s / side
Conditioning Jump Rope Intervals
Use the weekly plan in the Conditioning section. Scale impact if needed.
4-Week Progression (Block Notes)
Simple progression that works: reps → load → deload → repeat slightly heavier.
Week 1 (Base): conservative loads, clean reps, ~2 RIR. Establish baselines.
Week 2 (Rep Push): keep load, add +1 rep per set (or +2 total reps per exercise). Stay 1–2 RIR.
Week 3 (Load Week): if you hit top of range, increase load 2–5% (or next DB jump). Reps drop to low end.
Week 4 (Deload): cut sets ~40–50%, keep 3 RIR, reduce rope volume per Week 4 plan.
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