Free personalized workout plan

4 Day Giant Sets for Muscle Growth and Fat loss Routine

By Mike Samuels

Experience
Intermediate (2-3 years)
Time
38 minutes/day | 4 days/week
Good for
Build Muscle, Fat Loss
Equipment
2 x Dumbbell, 45 Degree Leg Press Machine, Barbell, Bodyweight, Crossover Cable Machine, EZ Bar, Flat Bench, Incline Bench, Lying Leg Curl Machine, Machine, Pull up bar, Squat Rack
Statistics
Average Cardio Intensity
40%
Average Exertion
70%
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 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. 

Show More


Monday - Full Body

Scroll to top

Circuit
Barbell Deadlift demonstrationPlay Barbell Deadlift demonstration
5 sets, 3 reps, (rest 60s)
85% of 1RM
Show Alternative Exercises
Dumbbell Lunges demonstrationPlay Dumbbell Lunges demonstration
5 sets, 5 reps, (rest 60s)
5 reps each leg
Show Alternative Exercises
Weighted Chin-up demonstrationPlay Weighted Chin-up demonstration
5 sets, 5 reps, (rest 60s)
80% of 1RM
Show Alternative Exercises
Dumbbell Bench Press demonstrationPlay Dumbbell Bench Press demonstration
5 sets, 5 reps, (rest 60s)
80% of 1RM
Show Alternative Exercises

Tuesday - Upper Body

Scroll to top

Circuit
Barbell Incline Bench Press demonstrationPlay Barbell Incline Bench Press demonstration
4 sets, 8 reps, (rest 90s)
75% of 1RM
Show Alternative Exercises
Dumbbell Fly On Incline Bench
4 sets, 12 reps, (rest 90s)
Show Alternative Exercises
Seated Dumbbell Shoulder Press
4 sets, 8 reps, (rest 90s)
70% of 1RM
Show Alternative Exercises
Dumbbell Lateral Raise
4 sets, 12 reps, (rest 90s)
Show Alternative Exercises
Close Grip Push Up demonstrationPlay Close Grip Push Up demonstration
4 sets, AMAP reps, (rest 90s)
Body Weight
Show Alternative Exercises

Thursday - Upper Body

Scroll to top

Circuit
Bent Over Barbell Row demonstrationPlay Bent Over Barbell Row demonstration
4 sets, 8 reps, (rest 90s)
75% of 1RM
Show Alternative Exercises
Wide-Grip Lat Pulldown demonstrationPlay Wide-Grip Lat Pulldown demonstration
4 sets, 12 reps, (rest 90s)
Show Alternative Exercises
Incline Bench Two Arm Dumbbell Row - Pronated Grip demonstrationPlay Incline Bench Two Arm Dumbbell Row - Pronated Grip demonstration
4 sets, 8 reps, (rest 90s)
70% of 1RM
Show Alternative Exercises
Dumbbell Shrug demonstrationPlay Dumbbell Shrug demonstration
4 sets, 12 reps, (rest 90s)
Show Alternative Exercises
EZ-Bar Curl demonstrationPlay EZ-Bar Curl demonstration
4 sets, 12 reps, (rest 90s)
Show Alternative Exercises

Friday - Lower Body

Scroll to top

Circuit
Barbell Back Squat demonstrationPlay Barbell Back Squat demonstration
4 sets, 6 reps, (rest 90s)
65-70% of 1RM
Show Alternative Exercises
Stiff-Legged Barbell Deadlift demonstrationPlay Stiff-Legged Barbell Deadlift demonstration
4 sets, 6 reps, (rest 90s)
80% of 1RM
Show Alternative Exercises
45 Degree Leg Press demonstrationPlay 45 Degree Leg Press demonstration
4 sets, 15 reps, (rest 90s)
Show Alternative Exercises
Lying Leg Curls demonstrationPlay Lying Leg Curls demonstration
4 sets, 15 reps, (rest 90s)
Show Alternative Exercises
Seated Calf Raise Machine
4 sets, 15 reps, (rest 90s)
Show Alternative Exercises

Date Created: 4/11/2018, EDT


Last Updated: 6/3/2021, EDT

Similar Workouts

More Workouts by mywrkouts.com

More workouts like this

Men's Build Muscle, Men's Fat Loss

Find your perfect workout

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