4 Day Hypertrophy program: Scheduling around a busy week

Training Q&A [Moderated]
1

Hey everyone,

I’m on Week 3 on the 4 day Hypertrophy program and have been training on Tuesdays & Wednesday and Friday & Saturday (with GPP spread around those days mostly). In 2 weeks time, I have a few commitments that are unavoidable and will make it hard to maintain the usual schedule. My commitments are on Monday evening and the following weekend.

I’m trying to figure out the best strategy to maintain work capacity without fatigue getting in the way of making progress. Do anyone of these stick out as the better option? Am I overthinking it and being too much of a perfectionist? My options are as follows:

Option 1
Sunday evening (Day 1)
Tuesday evening (Day 2)
Wednesday evening (Day 3)
Thursday evening (Day 4)

Option 2
Sunday afternoon (Day 1)
Monday early morning before work (Day 2, caveat: I haven’t done strength training early in the morning for years)
Wednesday evening (Day 3)
Thursday evening (Day 4)

Option 3
Sunday afternoon (Day 1 + Deadlift from Day 2)
Tuesday (Remaining Day 2 + Day 3)
Friday (Day 4)

Your advice would be greatly appreciated.

2

Wisamio,

Thanks for the post and for joining the forum.

I don’t think there’s any significant difference in training adaptations between any of the options. I would prefer option 1, but that’s because I like the idea of not jamming in additional lifts and training at night personally.

3

Hey Jordan,

Thank you for the welcome and for your swift reply! Based on your response, I gather it’s not a big deal that I would be training 3 days in a row. Good to know! Thanks again.