Free personalized workout plan

4 Day Powerful Muscle Growth Workout

By mywrkouts.com

Experience

Intermediate (2-3 years)

Days per week

4 days

Time

66 minutes

Genders

Male

Goals

Build Muscle (Male)
Gain Strength (Male)
Description

This 4 day workout utilizes the principles of strength training and muscle growth to maximize progress on all fronts. 2 of the days of this workout focus on power, with a emphasis placed on heavier we

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Equipment

Barbell, Cable, Dumbbell, Machine

Average Exertion

60%

Average Cardio Intensity

30%

Workout Type

Split

Experience

Intermediate (2-3 years)

Time

66 minutes

Genders

Male

Days per week

4 days

Goals

Build Muscle (Male)
Gain Strength (Male)
Description

This 4 day workout utilizes the principles of strength training and muscle growth to maximize progress on all fronts. 2 of the days of this workout focus on power, with a emphasis placed on heavier we

Show More

Equipment

Barbell, Cable, Dumbbell, Machine

Avg Exertion

60%

Workout Type

Split

Avg Cardio Intensity

30%

Week 1


Thursday - Upper Hypertrophy Focus

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ExerciseSetsRepsRestNotes
1. Barbell Incline Bench Press3 - 4 sets8 - 12 reps60s
2. Dumbbell Flys
Dumbbell Flys
3 - 4 sets8 - 12 reps60s
3. Seated Cable Row
Seated Cable Row
3 - 4 sets8 - 12 reps60s
4. One-Arm Bent-Over Dumbbell Row3 - 4 sets8 - 12 reps60s
5. Dumbbell Lateral Raise
Dumbbell Lateral Raise
3 - 4 sets8 - 12 reps60s
6. Alternating Incline Dumbbell Biceps Curl3 - 4 sets8 - 12 reps60s
7. Cable Tricep Extension
Cable Tricep Extension
3 - 4 sets8 - 12 reps60s

Friday - Lower Hypertrophy Focus

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ExerciseSetsRepsRestNotes
1. Crossed-Arm Barbell Front Squat
Crossed-Arm Barbell Front Squat
3 - 4 sets8 - 12 reps60s
2. Barbell Lunge3 - 4 sets8 - 12 reps60s
3. Leg Extensions3 - 4 sets10 - 15 reps60s
4. Lying Leg Curls3 - 4 sets10 - 15 reps60s
5. Seated Calf Raise Machine
Seated Calf Raise Machine
3 - 4 sets8 - 12 reps60s
6. Sled 45 Degree Calf Press
Sled 45 Degree Calf Press
3 - 4 sets8 - 12 reps60s

Date Created: 5/7/18, 10:04 PM


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

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