Back to programs

Repigo Program

Repigo Intermediate/Advanced

A 4-day hypertrophy program with lower body, push, pull, core, and cardio work selected for focused muscle growth.

Updated July 19, 2026 by Repigo Team

Split Type
Mixed Split
Days Per Week
4
Workouts
4

Choose This Program If

  • You want a 4-day hypertrophy plan with focused muscle-building work.
  • You prefer a mixed split with lower body, push, pull, core, and cardio days.
  • You are ready for more volume than a beginner program.

How The Program Works

Hypertrophy Program Exercises are selected to train along the natural direction of the muscle fibers, paired with an optimal rep range to maximize hypertrophy (muscle growth). Perform 6–12 reps per set, taking each set to or close to failure to ensure sufficient mechanical tension.

Once you can complete the number of reps at the upper end of the range (around 10–12 reps) with proper form, increase the load. The most important factor is volume, meaning training consistently, not just the number of reps or sets in a single workout.

Weekly Layout

  1. Day 1: Lower Body
  2. Day 2: Chest, Shoulder, Triceps
  3. Day 3: Rest
  4. Day 4: Back, Biceps
  5. Day 5: Core, Cardio
  6. Day 6: Rest
  7. Day 7: Rest

Full Workout Plan

Day 1: Lower Body

  • Seated Leg Curl: 3 sets x 10 reps
  • Machine Leg Extension: 3 sets x 10 reps
  • Leg Press: 3 sets x 10 reps
  • Barbell Hip Thrust: 3 sets x 10 reps

Day 2: Chest, Shoulder, Triceps

  • Barbell Overhead Press: 3 sets x 10 reps
  • Dumbbell Lateral Raise: 3 sets x 10 reps
  • Dips: 3 sets x 10 reps
  • Machine Chest Press: 3 sets x 10 reps
  • Barbell Triceps Extension: 3 sets x 10 reps

Day 3: Back, Biceps

  • Cable Lat Pulldown: 3 sets x 10 reps
  • Barbell Bent-Over Row: 3 sets x 10 reps
  • Barbell Curl: 3 sets x 10 reps

Day 4: Core, Cardio

  • Sit-Up: 3 sets x 10 reps
  • Hanging Leg Raise: 3 sets x 10 reps
  • Running: 30 min

How To Progress

  • Start with loads you can control for every prescribed set and rep.
  • When you complete all sets for an exercise with solid form, add a small amount of load the next time that exercise appears.
  • If reps drop across multiple workouts or recovery feels poor, repeat the same loads or add an extra rest day before progressing.