Othmane Bouayoune

Today’s leg session was short, focused, and brutal in the right way. No fluff just intent. Warm-up (10 min total) • 5 min easy bike to get blood moving • Dynamic lower-body mobility (hips, knees, ankles) Main Work • Back Squat– 2 warm-up sets– 2 hard sets to failure– 80 kg → top set at 100 kg • Lying Hamstring Curls– 2 controlled sets to failure • Split Squats– 2 sets to failure (slow and painful, as they should be) • Leg Press– 2 strong sets to failure • Standing Calves– 3 sets to failure, full stretch every rep Finish • Dynamic stretching to bring the system back down Why this works: I didn’t chase volume. I chased quality reps, proximity to failure, and recovery. When effort is honest, you don’t need endless sets. If you train legs but always feel wrecked and not progressing, try doing less but doing it properly. Curious: Do you feel your leg days fail because of too much volume or not enough intensity?

Othmane Bouayoune

Dec '25 •

Workout Check-In

If you new here START HERE

Welcome to the 4H Growth System 👋 First — Introduce Yourself 👤 Create a short intro post and include: 1️⃣ What's your name, and your training experience (how long you’ve been lifting) 2️⃣ How many hours per week do you realistically train 3️⃣ Your main goal right now? What do you suspect is holding you back?

New comment Jan 13

Othmane Bouayoune

1 like • Jan 13

@Jessica Grant Before I put a program together, I want to understand your starting point a bit better. Are you already familiar with using gym machines and basic exercises, or would you consider yourself a complete beginner in the gym? This will help me tailor the plan so it fits you properly.

Othmane Bouayoune

1 like • Jan 13

@Jessica Grant are planning to workout at home or at the gym

Othmane Bouayoune

Jan 13 •

Workout Check-In

The Push Workout I Actually Use

Here’s how I trained today Warm-up (15 min total) 10 min light biceps work to get blood flowing 5 min joint prep (shoulders, elbows, wrists) Main Push Session (~40 min) • Machine incline chest press 1 warm-up set– 2 hard sets to failure • Machine lateral raises 3 controlled sets to failure • Dips 3 sets × 12 reps (all to failure) • Triceps extensions– 3 solid sets • Biceps preacher machine– 3 controlled sets Finish 5 min full upper-body stretching If you trained today, what did your session look like? If not, what’s the next workout you have planned? @Marvett Nelson @Yassir Akho @Michael Russo @Jessica Grant @Tai Kontouli

New comment Jan 13

Othmane Bouayoune

2 likes • Jan 13

@Jessica Grant it's not actually easy to replicate this workout at home Warm-up (10 minutes) 5 minutes – easy movement - Arm circles (forward & backward) - Shoulder rolls - Gentle arm swings - Wrist circles 5 minutes – light activation - Wall push-ups × 10–15 reps - Light arm bends (pretend curls, no weight)Move slowly, no strain Main Workout (20–25 minutes) 1️⃣ Push-Ups (Wall or Elevated) Choose ONE option: - Wall push-ups (easiest) - Hands on table / couch (slightly harder) Sets: 2–3 Reps: 8–12 Rest 60–90 sec 2️⃣ Shoulder Raises (No Weight or Light Bottles) - Raise arms to the side slowly - Use no weight or small water bottles Sets: 2 Reps: 10–15 Move slow and controlled 3️⃣ Chair Dips (Assisted) - Hands on chair - Feet on floor, knees bent - Small range of motion Sets: 2 Reps: 6–10 Stop if shoulders feel uncomfortable 4️⃣ Triceps Extension Option A: Overhead extension with water bottle Option B: Wall triceps push (lean into wall and push back) Sets: 2 Reps: 10–12 5️⃣ Easy Biceps Curls - Water bottles or light object - Slow movement Sets: 2 Reps: 10–15 Cool Down (5 minutes) - Chest stretch against wall - Shoulder stretch - Arm stretch overhead - Shake arms out and breathe @Jessica Grant i'm all ears for your feedback!

Michael Russo

Jan 10 •

Workout Check-In

Goals

I want to train 5 days a week in the mornings and eat like my blood sugar depended upon it(it does). I already have a diet from my doctor I just need to stick to - oatmeal for breakfast, eggs and bacon on weekends, a nice indulgent yet well rounded lunch, and only proteins and veggies for dinner. No snacking, not even fruit! Training would look like probably lots of cardio with weights mixed in afterward. I like how cardio makes me feel. But I need to work on my whole body, not just what jogging can do for me, you know?

New comment Jan 10

Othmane Bouayoune

1 like • Jan 10

Michael, here's your program Read it, and let's modify it based on what you feel comfortable with I made it only for 4 days, since it's more than enough

Othmane Bouayoune

1 like • Jan 10

@Michael Russo yeah man i got you reach out to talk more about your nutrition!

Othmane Bouayoune

Jan 7 •

Workout Check-In

What’s Your 4-Hour Constraint Right Now?

If you had to be honest: training 3–4 hours per week isn’t hard because of effort, it’s hard because of one constraint that keeps showing up. So I’m curious: Right now, what’s the biggest thing limiting your progress within a 4-hour week? Comment with the one that hits closest.

Poll

2 members have voted

New comment Jan 9

What’s Your 4-Hour Constraint Right Now?

Othmane Bouayoune

1 like • Jan 8

@Michael Russo how about you buddy?

Othmane Bouayoune

1 like • Jan 9

@Michael Russo man, that's though i feel you, that's why this community is created i wanna help you make time for training evening with short time Here's what I'm going to do for you: I'll make a training program based on you scheduale and meal plans based on your goals What I want you to do is make a post in the community, talk about how many times you want to train, and how you want to look in the next few weeks. SOUNDS FAIR. Make the post and receive your program

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Level 3

30points to level up

Othmane Bouayoune

@othmane-bouayoune-1046

I help intermediate lifters build a strong, aesthetic physique in 3–4 hrs/week without burnout or guesswork through clear structure and execution.

Active 1d ago

Joined Dec 30, 2025