4 Day Burnout for More Muscle Routine

By Steve Shaw

	Advanced (3+ years)
	744 minutes/day \| 4 days/week
	Build Muscle
	Barbell, 1 x Dumbbell, Flat Bench, Pull up bar, Row Cable Machine, Triangle Lat/Low Row Attachment, EZ Bar, Preacher Curl Bench, 2 x Dumbbell, Incline Bench, Dips (Parallel) Bar, Pec Fly/Rear Delt Machine, Rope Cable Machine, Straight Bar Attachment, Squat Rack, 45 Degree Leg Press Machine, Leg Extension Machine, Lying Leg Curl Machine, Weight Plate, Seated Calf Raise Machine, Vertical Bench, Smith Machine Show More

Average Exertion

Average Cardio Intensity

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.

Description

Week 1 Overview

Day 1:

Monday - Back and Biceps

Day 2:

Tuesday - Chest and Triceps

Day 3:

Rest

Day 4:

Thursday - Quads, Hamstrings, and Calves

Day 5:

Friday - Shoulders, Traps, and Forearms

Day 6:

Rest

Day 7:

Rest

Day 1 - Monday - Back and Biceps

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Exercise	Sets	Reps	Rest
1.Barbell Deadlift	2 sets	5 reps	60s
2.One-Arm Bent-Over Dumbbell Row	3 sets	8-12 reps	60s
3.Wide-Grip Pullup	3 sets	10-12 reps	60s
4.Bent Over Barbell Row	3 sets	8-12 reps	60s
5.Seated Cable Row See Exercise Notes	5 min	AMAPs	60s
6.EZ-Bar Preacher Curl	3 sets	10-12 reps	60s
7.One-Arm Dumbbell Concentration Curl	3 sets	10-12 reps	60s
8.Seated Dumbbell Biceps Curl See Exercise Notes	5 min	AMAP reps	60s

Day 2 - Tuesday - Chest and Triceps

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Exercise	Sets	Reps	Rest
1.Barbell Bench Press	3 sets	6-10 reps	60s
2.Incline Dumbbell Press	3 sets	8-12 reps	60s
3.Chest Dips	3 sets	8-12 reps	60s
4.Pec Deck	3 sets	12-15 reps	60s
5.Dumbbell Bench Press See Exercise Notes	5 min	AMAP reps	60s
6.EZ-Bar Skullcrusher	3 sets	8-12 reps	60s
7.Seated Dumbbell Overhead Triceps Extension	3 sets	8-12 reps	60s
8.Cable Tricep Extension See Exercise Notes	5 min	AMAP reps	60s

Day 4 - Thursday - Quads, Hamstrings, and Calves

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Exercise	Sets	Reps	Rest
1.Barbell Back Squat	3 sets	6-10 reps	60s
2.45 Degree Leg Press	3 sets	15-20 reps	60s
3.Dumbbell Lunges	3 sets	8-12 reps	60s
4.Leg Extensions See Exercise Notes	5 min	AMAP reps	60s
5.Stiff-Legged Barbell Deadlift	3 sets	8-12 reps	60s
6.Lying Leg Curls See Exercise Notes	1 set	AMAP reps	60s
7.Barbell Standing Leg Calf Raise	3 sets	10-15 reps	60s
8.Seated Calf Raise Machine See Exercise Notes	5 min	AMAP reps	60s

Day 5 - Friday - Shoulders, Traps, and Forearms

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Exercise	Sets	Reps	Rest
1.Seated Barbell Military Press	3 sets	6-10 reps	60s
2.Seated Dumbbell Arnold Press	3 sets	8-12 reps	60s
3.Dumbbell Lateral Raise	3 sets	10-15 reps	60s
4.Seated Smith Machine Shoulder Press See Exercise Notes	5 min	AMAP reps	60s
5.Barbell Upright Row	3 sets	8-12 reps	60s
6.Dumbbell Shrug See Exercise Notes	5 min	AMAP reps	60s
7.Seated Palm-Up Barbell Wrist Curl	3 sets	12-15 reps	60s
8.Static Barbell Hold	5 min	AMAP reps	60s

Date Created: 4/10/2018, UTC

Last Updated: 12/5/2021, UTC

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