4 Day Giant Sets for Muscle Growth and Fat loss Routine

By Mike Samuels

	Intermediate (2-3 years)
	11 minutes/day \| 4 days/week
	Build Muscle, Fat Loss
	Barbell, 2 x Dumbbell, Pull up bar, Weight Plate, Flat Bench, Incline Bench, Bodyweight, Lat Pulldown Cable Machine, Lat Pulldown Bar, EZ Bar, Squat Rack, 45 Degree Leg Press Machine, Lying Leg Curl Machine, Seated Calf Raise Machine Show More

Average Exertion

Average Cardio Intensity

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 before moving onto the next exercise. This type of routine will not only maximize metabolic hypertrophy, but also keep your heart rate up for optimal fat loss.

Description

Week 1 Overview

Day 1:

Monday - Full Body

Day 2:

Tuesday - Upper Body

Day 3:

Rest

Day 4:

Thursday - Upper Body

Day 5:

Friday - Lower Body

Day 6:

Rest

Day 7:

Rest

Day 1 - Monday - Full Body

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Exercise	Sets	Reps	Rest
Circuit #1 - 5 rounds Rest 60s between rounds
1A.Barbell Deadlift See Exercise Notes	5 rounds	3 reps	0s
1B.Dumbbell Lunges See Exercise Notes	5 rounds	5 reps	0s
1C.Weighted Chin-up See Exercise Notes	5 rounds	5 reps	0s
1D.Dumbbell Bench Press See Exercise Notes	5 rounds	5 reps	60s

Day 2 - Tuesday - Upper Body

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Exercise	Sets	Reps	Rest
Circuit #1 - 4 rounds Rest 90s between rounds
1A.Barbell Incline Bench Press See Exercise Notes	4 rounds	8 reps	0s
1B.Incline Dumbbell Flye	4 rounds	12 reps	0s
1C.Seated Dumbbell Shoulder Press See Exercise Notes	4 rounds	8 reps	0s
1D.Dumbbell Lateral Raise	4 rounds	12 reps	0s
1E.Close Grip Push Up See Exercise Notes	4 rounds	AMAP reps	90s

Day 4 - Thursday - Upper Body

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Exercise	Sets	Reps	Rest
Circuit #1 - 4 rounds Rest 90s between rounds
1A.Bent Over Barbell Row See Exercise Notes	4 rounds	8 reps	0s
1B.Wide-Grip Lat Pulldown	4 rounds	12 reps	0s
1C.Incline Bench Two Arm Dumbbell Row - Pronated Grip See Exercise Notes	4 rounds	8 reps	0s
1D.Dumbbell Shrug	4 rounds	12 reps	0s
1E.EZ-Bar Curl	4 rounds	12 reps	90s

Day 5 - Friday - Lower Body

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Exercise	Sets	Reps	Rest
Circuit #1 - 4 rounds Rest 90s between rounds
1A.Barbell Back Squat See Exercise Notes	4 rounds	6 reps	0s
1B.Stiff-Legged Barbell Deadlift See Exercise Notes	4 rounds	6 reps	0s
1C.45 Degree Leg Press	4 rounds	15 reps	0s
1D.Lying Leg Curls	4 rounds	15 reps	0s
1E.Seated Calf Raise Machine	4 rounds	15 reps	90s

Date Created: 4/11/2018, UTC

Last Updated: 11/1/2021, UTC

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