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4 Day PPLF Muscle Growth Workout

By Josh England

Experience
Advanced (3+ years)
Time
43 minutes/day | 4 days/week
Good for
Build Muscle
Equipment
Barbell, Pull up bar, Row Machine, Glute Ham Developer (GHD), PVC Pipe, 2 x Dumbbell, Flat Bench, Bodyweight, Hi-Lo Pulley Cable Machine, Tricep Rope Attachment, Dips (Parallel) Bar, Squat Rack, Seated Leg Curl Machine, Seated Calf Raise Machine, Weight Plate, 1 x Dumbbell, Incline Bench, EZ Bar, Loop Bands
Statistics
Average Cardio Intensity
30%
Average Exertion
60%
Description

This 4 day workout provides ample volume and intensity while also giving you a enough time to recover and live a balanced life. The first three workouts in this program follow a Pull, Push, and Leg split protocol. It is then recommended to take one or two days off before performing the fourth full body day. Each workout has a variety of compound and accessory lifts as well as a variety of rep ranges in order to provide a variety of stimuli necessary for msucle growth. Intermediates looking to get serious about working out while also maintaining a reasonable schedule for maximum consistency should give this workout a shot.

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Monday - Pull Day

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Barbell Deadlift demonstrationPlay Barbell Deadlift demonstration
4 sets, 5 reps, (rest 60s)
Time between exercises: 60s
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Chin-up demonstrationPlay Chin-up demonstration
4 sets, 10 reps, (rest 60s)
Time between exercises: 60s
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Machine Row demonstrationPlay Machine Row demonstration
4 sets, 10 reps, (rest 60s)
Time between exercises: 60s
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Glute-Ham Raise (PVC Pipe Assisted) demonstrationPlay Glute-Ham Raise (PVC Pipe Assisted) demonstration
3 sets, 10 reps, (rest 60s)
Time between exercises: 60s
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Circuit
Standing Dumbbell Biceps Curl demonstrationPlay Standing Dumbbell Biceps Curl demonstration
3 sets, 10 reps, (rest 60s)
Time between exercises: 60s
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Standing Hammer Curl demonstrationPlay Standing Hammer Curl demonstration
3 sets, 10 reps, (rest 60s)
Time between exercises: 60s
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Tuesday - Push Day

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Dumbbell Bench Press demonstrationPlay Dumbbell Bench Press demonstration
4 sets, 5 reps, (rest 60s)
Time between exercises: 60s
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Standing Barbell Military Press (AKA Overhead Press)
3 sets, 5 reps, (rest 60s)
Time between exercises: 60s
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Circuit
Plyometric Push Up demonstrationPlay Plyometric Push Up demonstration
4 sets, 12 reps, (rest 60s)
Time between exercises: 60s
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Dumbbell Lateral Raise
4 sets, 12 reps, (rest 60s)
Time between exercises: 60s
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Face Pull demonstrationPlay Face Pull demonstration
3 sets, 12-15 reps, (rest 60s)
Time between exercises: 60s
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Tricep Dips
3 sets, 10 reps, (rest 60s)
Time between exercises: 60s
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Wednesday - Leg Day

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Barbell Back Squat demonstrationPlay Barbell Back Squat demonstration
4 sets, 5 reps, (rest 60s)
Time between exercises: 60s
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Stiff-Legged Dumbbell Deadlift demonstrationPlay Stiff-Legged Dumbbell Deadlift demonstration
4 sets, 10 reps, (rest 60s)
Time between exercises: 60s
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Dumbbell Lunges demonstrationPlay Dumbbell Lunges demonstration
3 sets, 10-12 reps, (rest 60s)
Time between exercises: 60s
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Bodyweight Jump Squat demonstrationPlay Bodyweight Jump Squat demonstration
3 sets, 10 reps, (rest 60s)
Time between exercises: 60s
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Single Leg Curl
3 sets, 10-12 reps, (rest 60s)
Time between exercises: 60s
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Circuit
Seated Calf Raise Machine
3 sets, 12 reps, (rest 60s)
Time between exercises: 60s
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Barbell Standing Leg Calf Raise demonstrationPlay Barbell Standing Leg Calf Raise demonstration
3 sets, 12 reps, (rest 60s)
Time between exercises: 60s
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Friday - Full Body

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Barbell Sumo Deadlift demonstrationPlay Barbell Sumo Deadlift demonstration
4 sets, 5 reps, (rest 60s)
Time between exercises: 60s
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Pull-up demonstrationPlay Pull-up demonstration
4 sets, 10 reps, (rest 60s)
Time between exercises: 60s
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Goblet Squat demonstrationPlay Goblet Squat demonstration
4 sets, 12 reps, (rest 60s)
Time between exercises: 60s
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Dumbbell Bulgarian Split Squat demonstrationPlay Dumbbell Bulgarian Split Squat demonstration
3 sets, 10-12 reps, (rest 60s)
Time between exercises: 60s
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Incline Dumbbell Press demonstrationPlay Incline Dumbbell Press demonstration
3 sets, 10 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Circuit
Barbell Biceps Curl demonstrationPlay Barbell Biceps Curl demonstration
3 sets, 10 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
EZ-Bar Skullcrusher demonstrationPlay EZ-Bar Skullcrusher demonstration
3 sets, 10 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Band Pull Apart demonstrationPlay Band Pull Apart demonstration
3 sets, 10 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises

Date Created: 5/27/2018, UTC


Last Updated: 7/12/2021, UTC

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