Free personalized workout plan

4 Day Giant Sets for Muscle Growth and Fat loss Routine

By mywrkouts.com

Experience

Intermediate (2-3 years)

Days per week

4 days

Time

38 minutes

Genders

Male

Goals

Build Muscle (Male)
Fat Loss (Male)
Description

This 4 day workout routine utilizes giant sets to maximize both muscle growth and fat loss. Giant sets are a type of superset where you cycle between 4 or more exercises, completing one set of each be

Show More

Equipment

Barbell, Bodyweight, Cable, Dumbbell, EZ Bar, Machine, Pull up bar

Average Exertion

70%

Average Cardio Intensity

40%

Workout Type

Split

Experience

Intermediate (2-3 years)

Time

38 minutes

Genders

Male

Days per week

4 days

Goals

Build Muscle (Male)
Fat Loss (Male)
Description

This 4 day workout routine utilizes giant sets to maximize both muscle growth and fat loss. Giant sets are a type of superset where you cycle between 4 or more exercises, completing one set of each be

Show More

Equipment

Barbell, Bodyweight, Cable, Dumbbell, EZ Bar, Machine, Pull up bar

Avg Exertion

70%

Workout Type

Split

Avg Cardio Intensity

40%

Week 1


Monday - Full Body

Scroll to top

Tuesday - Upper Body

Scroll to top

ExerciseSetsRepsRestNotes
1A. Barbell Incline Bench Press4 sets8 reps90s
1B. Dumbbell Fly On Incline Bench
Dumbbell Fly On Incline Bench
4 sets12 reps90s
1C. Seated Dumbbell Shoulder Press
Seated Dumbbell Shoulder Press
4 sets8 - 9 reps90s
1D. Dumbbell Lateral Raise
Dumbbell Lateral Raise
4 sets13 - 12 reps90s
1E. Close Grip Push Up
Close Grip Push Up
4 setsAMAP reps90s
Body Weight

Thursday - Upper Body

Scroll to top

ExerciseSetsRepsRestNotes
1A. Bent Over Barbell Row4 sets8 reps90s
1B. Wide-Grip Lat Pulldown4 sets12 reps90s
1C. Incline Bench Two Arm Dumbbell Row - Pronated Grip
Incline Bench Two Arm Dumbbell Row - Pronated Grip
4 sets8 reps90s
1D. Dumbbell Shrug
Dumbbell Shrug
4 sets12 reps90s
1E. EZ-Bar Curl
EZ-Bar Curl
4 sets12 reps90s

Date Created: 4/11/18, 1:15 PM


Last Updated: 9/12/20, 9:36 PM

Similar Workouts

More Workouts by mywrkouts.com

Similiar split workouts

Workouts with similar equipment

4 day workouts that are 38 minutes

Workouts with similar exertion and cardio intensity

Find your perfect workout

Answer a few questions and find a workout plan personalized to you.