Free personalized workout plan

4 Day Powerful Muscle Growth Workout

By Myworkouts

Experience
Intermediate (2-3 years)
Time
50 minutes/day | 4 days/week
Good for
Build Muscle, Gain Strength
Equipment
Barbell, Flat Bench, 2 x Dumbbell, Incline Bench, Lat Pulldown Cable Machine, Lat Pulldown Bar, Squat Rack, 45 Degree Leg Press Machine, Lying Leg Curl Machine, Row Cable Machine, Triangle Lat/Low Row Attachment, 1 x Dumbbell, Rope Cable Machine, Straight Bar Attachment, Leg Extension Machine, Seated Calf Raise Machine
Statistics
Average Cardio Intensity
30%
Average Exertion
60%
Description


Monday - Upper Power Focus

Scroll to top

Barbell Bench Press
3-4 sets, 3-5 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Incline Dumbbell Press
3-4 sets, 6-10 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Bent Over Barbell Row
3-4 sets, 3-5 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Lat Pulldown
3-4 sets, 6-10 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Standing Barbell Military Press (AKA Overhead Press)
2-3 sets, 5-8 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Barbell Biceps Curl
2-3 sets, 6-10 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises

No media available

2-3 sets, 6-10 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises

Tuesday - Lower Power Focus

Scroll to top

Barbell Back Squat
3-4 sets, 3-5 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Barbell Deadlift
3-4 sets, 3-5 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
45 Degree Leg Press
3-5 sets, 10-15 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Lying Leg Curls
3-4 sets, 6-10 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Sled 45 Degree Calf Press
4 sets, 6-10 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises

Thursday - Upper Hypertrophy Focus

Scroll to top

Barbell Incline Bench Press
3-4 sets, 8-12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Dumbbell Flyes
3-4 sets, 8-12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Seated Cable Row
3-4 sets, 8-12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
One-Arm Bent-Over Dumbbell Row
3-4 sets, 8-12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Dumbbell Lateral Raise
3-4 sets, 8-12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Alternating Incline Dumbbell Biceps Curl
3-4 sets, 8-12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Cable Tricep Extension
3-4 sets, 8-12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises

Friday - Lower Hypertrophy Focus

Scroll to top

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

Date Created: Fri Oct 15 2021 19:26:44 GMT+0000 (Coordinated Universal Time)


Last Updated: Fri Oct 15 2021 19:26:44 GMT+0000 (Coordinated Universal Time)

Similar Workouts

More Workouts by mywrkouts.com

More workouts like this

Men's Build Muscle, Men's Gain Strength

Find your perfect workout

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