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4 Day Maximum Muscle Growth Workout Plan

By Diego Ricaurte

Intermediate (2-3 years)
43 minutes/day | 4 days/week
Good for
Bodybuilding, Build Muscle
2 x Dumbbell, Barbell, Bodyweight, Crossover Cable Machine, Flat Bench, Glute Ham Developer (GHD), Incline Bench, Leg Extension Machine, Loop Bands, Lying Leg Curl Machine, Machine, Pull up bar, Seated Leg Press Machine, Squat Rack
Average Cardio Intensity
Average Exertion
  • If you’ve read the Foundational Training Series, you know there are many factors to consider when training for maximum muscle growth. Only the optimal amounts of intensity, volume, frequency, exercise choice, exercise order, exercise technique, periodization, and progressive overload will help you to grow muscle as quickly as possible.
  • This 4 day workout takes all of those factors into consideration so that you don’t have to worry about whether you are doing what it takes to reach your muscle growth potential! 
  • This workout plan is organized into two upper lower training cycles, with 3 rest days either after or in between. A mix of exercise types between days will ensure every muscle group is hit from a variety of angles and ensure all around muscle growth. 
  • From personal experience, I can guarantee that with the right nutrition and sleep, this workout will bring serious results.


  • How much weight should I use?
  • For each exercise, you want to pick a weight that ensures you reach failure within the rep range indicated. So for the first exercise, pick a weight that you will fail in the 10-12 rep range for the first 2 sets, and within the 8-10 rep range on the last set
  • How should I perform each exercise?
  • Regardless of the weight you use or the rep range, you want to make sure you are in complete control of the motion at all times. This means you want to perform each rep smoothly and under control. This is a workout that prioritized muscle growth, not strength, so if this means using a lighter weight than you usually do, so be it! 
  • In general, you want to spend 2-3 seconds in both the concentric and eccentric motion for each repetition.
  • How Should I Adjust the rep range/weight used over time?
  • In order to continuously challenge your muscles and periodize your program, you’ll want to change the rep range and intensity in phases:
  • Phase 1: 
  • Weeks 1 through 4, you’ll perform 10-12 reps per set, with 8-10 reps on the final set for each exercise 
  • Phase 2:
  • Weeks 5 through 8, you’ll perform 8-10 reps per set, with 6-8 reps on the final set for each exercise 
  • Phase 3:
  • Weeks 9 and 10, you’ll perform 8-10 reps per set, with 6-8 reps on the final set for each exercise 
  • Phase 4: 
  • Weeks 11 and 12, you’ll perform 8-10 reps per set, with 6-8 reps on the final set for each exercise 
  • Deload Week: 
  • On week 13, you’ll take a rest week. This will give your body a chance to recharge, after which you’ll start again on phase 1!
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Upper Body Day

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Barbell Bench Press demonstrationPlay Barbell Bench Press demonstration
1 set, 10 - 12 reps, (rest 60s)
Don't let elbows flare
Show Alternative Exercises
Barbell Pendlay Row demonstrationPlay Barbell Pendlay Row demonstration
1 set, 10 - 12 reps, (rest 60s)
Keep torso stationary
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Seated Dumbbell Shoulder Press
1 set, 10 - 12 reps, (rest 60s)
Keep spine neutral
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Chin-up demonstrationPlay Chin-up demonstration
1 set, 10 - 12 reps, (rest 60s)
Initiate with lats
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Barbell Biceps Curl demonstrationPlay Barbell Biceps Curl demonstration
1 set, 10 - 12 reps, (rest 60s)
Keep elbows stationary
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High Pulley Overhead Tricep Extension demonstrationPlay High Pulley Overhead Tricep Extension demonstration
1 set, 10 - 12 reps, (rest 60s)
Athletic stance, no swaying
Show Alternative Exercises

Date Created: 12/31/2020, EST

Last Updated: 7/12/2021, EDT

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