Looking for a clean hypertrophy 4-day split workout program PDF you can print and take to the gym? This Vista Hub free download is built for beginner-to-intermediate lifters who want muscle-focused training without a cluttered plan.
What is a hypertrophy 4-day split?
A hypertrophy split spreads your week across four training days so major muscle groups get enough volume and recovery. Compared with random “bro splits,” a structured 4-day plan makes progressive overload easier to track.
What’s inside this free PDF
- Day-by-day workout tables with sets and reps
- Warm-up and progressive overload notes
- Weekly schedule example
- Short form tips and a clear not-medical-advice disclaimer
Who this PDF is for
Use it if you can train about four days per week, have access to basic free weights or machines, and want a printable hypertrophy roadmap instead of scrolling workout apps mid-session.
Gym gear that pairs well (Amazon)
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FAQ
How many rest days? Most people place rest or light cardio between heavy days—follow the weekly schedule in the PDF and listen to recovery.
Can beginners use it? Yes, start with lighter loads and prioritize form before adding weight.
Is this medical advice? No. Consult a qualified professional if you have injuries or health conditions.
Download the free hypertrophy 4-day split PDF above and keep a printed copy in your gym bag.
