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4 Day Powerful Muscle Growth Workout

By Brandon Campbell

Experience
Intermediate (2-3 years)
Time
66 minutes/day | 4 days/week
Good for
Build Muscle, Gain Strength
Equipment
2 x Dumbbell, Barbell, Crossover Cable Machine, Lat Pulldown Cable Machine, Machine
Statistics
Average Cardio Intensity
30%
Average Exertion
60%
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 weight training. The other two days utilize higher rep ranges at a slightly lower intensity in order to focus on hypertrophy. As you hit each muscle group twice per week and utilize compound lifts, this workouts is perfect for intermediates aiming to hit your muscles in a variety of ways for undeniable progress. 

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Monday - Upper Power Focus

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Barbell Bench Press demonstrationPlay Barbell Bench Press demonstration
3 - 4 sets, 3 - 5 reps, (rest 60s)
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Incline Dumbbell Press demonstrationPlay Incline Dumbbell Press demonstration
3 - 4 sets, 6 - 10 reps, (rest 60s)
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Bent Over Barbell Row demonstrationPlay Bent Over Barbell Row demonstration
3 - 4 sets, 3 - 5 reps, (rest 60s)
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Lat Pulldown demonstrationPlay Lat Pulldown demonstration
3 - 4 sets, 6 - 10 reps, (rest 60s)
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Standing Barbell Military Press (AKA Overhead Press)
2 - 3 sets, 5 - 8 reps, (rest 60s)
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Barbell Biceps Curl demonstrationPlay Barbell Biceps Curl demonstration
2 - 3 sets, 6 - 10 reps, (rest 60s)
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Barbell Lying Triceps Extension (Skullcrusher) demonstrationPlay Barbell Lying Triceps Extension (Skullcrusher) demonstration
2 - 3 sets, 6 - 10 reps, (rest 60s)
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Tuesday - Lower Power Focus

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Barbell Squat demonstrationPlay Barbell Squat demonstration
3 - 4 sets, 3 - 5 reps, (rest 60s)
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Barbell Deadlift demonstrationPlay Barbell Deadlift demonstration
3 - 4 sets, 3 - 5 reps, (rest 60s)
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45 Degree Leg Press demonstrationPlay 45 Degree Leg Press demonstration
3 - 5 sets, 10 - 15 reps, (rest 60s)
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Lying Leg Curls demonstrationPlay Lying Leg Curls demonstration
3 - 4 sets, 6 - 10 reps, (rest 60s)
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Sled 45 Degree Calf Press
4 sets, 6 - 10 reps, (rest 60s)
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Thursday - Upper Hypertrophy Focus

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Barbell Incline Bench Press demonstrationPlay Barbell Incline Bench Press demonstration
3 - 4 sets, 8 - 12 reps, (rest 60s)
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Dumbbell Flys demonstrationPlay Dumbbell Flys demonstration
3 - 4 sets, 8 - 12 reps, (rest 60s)
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Seated Cable Row
3 - 4 sets, 8 - 12 reps, (rest 60s)
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One-Arm Bent-Over Dumbbell Row demonstrationPlay One-Arm Bent-Over Dumbbell Row demonstration
3 - 4 sets, 8 - 12 reps, (rest 60s)
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Dumbbell Lateral Raise
3 - 4 sets, 8 - 12 reps, (rest 60s)
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Alternating Incline Dumbbell Biceps Curl demonstrationPlay Alternating Incline Dumbbell Biceps Curl demonstration
3 - 4 sets, 8 - 12 reps, (rest 60s)
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Cable Tricep Extension demonstrationPlay Cable Tricep Extension demonstration
3 - 4 sets, 8 - 12 reps, (rest 60s)
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Friday - Lower Hypertrophy Focus

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Crossed-Arm Barbell Front Squat demonstrationPlay Crossed-Arm Barbell Front Squat demonstration
3 - 4 sets, 8 - 12 reps, (rest 60s)
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Barbell Lunge demonstrationPlay Barbell Lunge demonstration
3 - 4 sets, 8 - 12 reps, (rest 60s)
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Leg Extensions demonstrationPlay Leg Extensions demonstration
3 - 4 sets, 10 - 15 reps, (rest 60s)
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Lying Leg Curls demonstrationPlay Lying Leg Curls demonstration
3 - 4 sets, 10 - 15 reps, (rest 60s)
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Seated Calf Raise Machine
3 - 4 sets, 8 - 12 reps, (rest 60s)
Show Alternative Exercises
Sled 45 Degree Calf Press
3 - 4 sets, 8 - 12 reps, (rest 60s)
Show Alternative Exercises

Date Created: 5/7/2018, UTC


Last Updated: 6/5/2021, UTC

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