Four-Day Hypertrophy Training Plan with Bodyweight and Kettlebells for Intermediate Men

user profile pictureBy Lyfta AI

This four-day hypertrophy training plan is designed for intermediate men looking to build muscle mass and strength. This plan incorporates a variety of bodyweight exercises, as well as exercises using kettlebells ranging from 6 to 24kg. The plan includes dips and pull-ups for targeted upper body work.

exercise
push-up

3 sets x 12 reps

exercise
kettlebell split squat

3 sets x 10 reps

exercise
bulgarian split squat

3 sets x 12 reps

exercise
pull-up

3 sets x 8 reps

exercise
kettlebell swing

3 sets x 15 reps

exercise
elbow dips

3 sets x 10 reps

exercise
kettlebell goblet squat

3 sets x 5 reps

exercise
push-up to side plank

3 sets x 0 reps

exercise
kettlebell standing bottoms up one arm shoulder press

3 sets x 8 reps

exercise
jumping jack

3 sets x 0 reps

exercise
kettlebell russian twist

3 sets x 20 reps

exercise
chin-ups

3 sets x 8 reps