4 Day Burnout for More Muscle Routine

Google Sheet Workout Export

By Steve Shaw

Experience Advanced (3+ years)
Time 744 minutes/day | 4 days/week
Goals
Equipment

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Average Exertion
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60%
Average Cardio Intensity
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30%

This 4 day intermediate workout is designed for lifters who want to see growth past their "beginner gains". When you are able to complete an exercise to its maximum rep range, add weight for progressive overload to ensure your muscles continue to grow. A 5 minute "burn out" sets guarantee a metabolic muscle growth response as you push your muscles to the limit. 

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Description


Day 1 - Monday - Back and Biceps

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Barbell Deadlift demonstrationPlay Barbell Deadlift demonstration
2 sets, 5 reps, (rest 60s)
Time between exercises: 0s
Show Alternative Exercises
One-Arm Bent-Over Dumbbell Row demonstrationPlay One-Arm Bent-Over Dumbbell Row demonstration
3 sets, 8-12 reps, (rest 60s)
Time between exercises: 0s
Show Alternative Exercises
Wide-Grip Pullup demonstrationPlay Wide-Grip Pullup demonstration
3 sets, 10-12 reps, (rest 60s)
Time between exercises: 0s
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Bent Over Barbell Row demonstrationPlay Bent Over Barbell Row demonstration
3 sets, 8-12 reps, (rest 60s)
Time between exercises: 0s
Show Alternative Exercises
Seated Cable Row
5 min, AMAPs, (rest 60s)
Burn out set (5 minutes, AMRAP)
Time between exercises: 0s
Show Alternative Exercises
EZ-Bar Preacher Curl demonstrationPlay EZ-Bar Preacher Curl demonstration
3 sets, 10-12 reps, (rest 60s)
Time between exercises: 0s
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One-Arm Dumbbell Concentration Curl demonstrationPlay One-Arm Dumbbell Concentration Curl demonstration
3 sets, 10-12 reps, (rest 60s)
Time between exercises: 0s
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Seated Dumbbell Biceps Curl demonstrationPlay Seated Dumbbell Biceps Curl demonstration
5 min, AMAP reps, (rest 60s)
Burn out set (5 minutes, AMRAP)
Time between exercises: 0s
Show Alternative Exercises

Day 2 - Tuesday - Chest and Triceps

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Barbell Bench Press demonstrationPlay Barbell Bench Press demonstration
3 sets, 6-10 reps, (rest 60s)
Time between exercises: 0s
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Incline Dumbbell Press demonstrationPlay Incline Dumbbell Press demonstration
3 sets, 8-12 reps, (rest 60s)
Time between exercises: 0s
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Chest Dips demonstrationPlay Chest Dips demonstration
3 sets, 8-12 reps, (rest 60s)
Time between exercises: 0s
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Pec Deck demonstrationPlay Pec Deck demonstration
3 sets, 12-15 reps, (rest 60s)
Time between exercises: 0s
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Dumbbell Bench Press demonstrationPlay Dumbbell Bench Press demonstration
5 min, AMAP reps, (rest 60s)
Burn out set (5 minutes, AMRAP)
Time between exercises: 0s
Show Alternative Exercises
EZ-Bar Skullcrusher demonstrationPlay EZ-Bar Skullcrusher demonstration
3 sets, 8-12 reps, (rest 60s)
Time between exercises: 0s
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Seated Dumbbell Overhead Triceps Extension demonstrationPlay Seated Dumbbell Overhead Triceps Extension demonstration
3 sets, 8-12 reps, (rest 60s)
Time between exercises: 0s
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Cable Tricep Extension demonstrationPlay Cable Tricep Extension demonstration
5 min, AMAP reps, (rest 60s)
Burn out set (5 minutes, AMRAP)
Time between exercises: 0s
Show Alternative Exercises

Day 4 - Thursday - Quads, Hamstrings, and Calves

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Barbell Back Squat demonstrationPlay Barbell Back Squat demonstration
3 sets, 6-10 reps, (rest 60s)
Time between exercises: 0s
Show Alternative Exercises
45 Degree Leg Press demonstrationPlay 45 Degree Leg Press demonstration
3 sets, 15-20 reps, (rest 60s)
Time between exercises: 0s
Show Alternative Exercises
Dumbbell Lunges demonstrationPlay Dumbbell Lunges demonstration
3 sets, 8-12 reps, (rest 60s)
Time between exercises: 0s
Show Alternative Exercises
Leg Extensions demonstrationPlay Leg Extensions demonstration
5 min, AMAP reps, (rest 60s)
Burn out set (5 minutes, AMRAP)
Time between exercises: 0s
Show Alternative Exercises
Stiff-Legged Barbell Deadlift demonstrationPlay Stiff-Legged Barbell Deadlift demonstration
3 sets, 8-12 reps, (rest 60s)
Time between exercises: 0s
Show Alternative Exercises
Lying Leg Curls demonstrationPlay Lying Leg Curls demonstration
1 set, AMAP reps, (rest 60s)
Burn out set (5 minutes, AMRAP)
Time between exercises: 0s
Show Alternative Exercises
Barbell Standing Leg Calf Raise demonstrationPlay Barbell Standing Leg Calf Raise demonstration
3 sets, 10-15 reps, (rest 60s)
Time between exercises: 0s
Show Alternative Exercises
Seated Calf Raise Machine
5 min, AMAP reps, (rest 60s)
Burn out set (5 minutes, AMRAP)
Time between exercises: 0s
Show Alternative Exercises

Day 5 - Friday - Shoulders, Traps, and Forearms

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Seated Barbell Military Press demonstrationPlay Seated Barbell Military Press demonstration
3 sets, 6-10 reps, (rest 60s)
Time between exercises: 0s
Show Alternative Exercises
Seated Dumbbell Arnold Press
3 sets, 8-12 reps, (rest 60s)
Time between exercises: 0s
Show Alternative Exercises
Dumbbell Lateral Raise demonstrationPlay Dumbbell Lateral Raise demonstration
3 sets, 10-15 reps, (rest 60s)
Time between exercises: 0s
Show Alternative Exercises
Seated Smith Machine Shoulder Press demonstrationPlay Seated Smith Machine Shoulder Press demonstration
5 min, AMAP reps, (rest 60s)
Burn out set (5 minutes, AMRAP)
Time between exercises: 0s
Show Alternative Exercises
Barbell Upright Row demonstrationPlay Barbell Upright Row demonstration
3 sets, 8-12 reps, (rest 60s)
Time between exercises: 0s
Show Alternative Exercises
Dumbbell Shrug demonstrationPlay Dumbbell Shrug demonstration
5 min, AMAP reps, (rest 60s)
Burn out set (5 minutes, AMRAP)
Time between exercises: 0s
Show Alternative Exercises
Seated Palm-Up Barbell Wrist Curl demonstrationPlay Seated Palm-Up Barbell Wrist Curl demonstration
3 sets, 12-15 reps, (rest 60s)
Time between exercises: 0s
Show Alternative Exercises
Static Barbell Hold demonstrationPlay Static Barbell Hold demonstration
5 min, AMAP reps, (rest 60s)
Time between exercises: 0s
Show Alternative Exercises

Date Created: 4/10/2018, UTC


Last Updated: 12/5/2021, UTC

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