4 Day PPLF Muscle Growth Workout

By Josh England

	Advanced (3+ years)
	50 minutes/day \| 4 days/week
	Build Muscle
	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 Show More

Average Exertion

Average Cardio Intensity

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.

Description

Week 1 Overview

Day 1:

Monday - Pull Day

Day 2:

Tuesday - Push Day

Day 3:

Wednesday - Leg Day

Day 4:

Rest

Day 5:

Friday - Full Body

Day 6:

Rest

Day 7:

Rest

Day 1 - Monday - Pull Day

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Exercise	Sets	Reps	Rest
1.Barbell Deadlift	4 sets	5 reps	60s
2.Chin-up	4 sets	10 reps	60s
3.Machine Row	4 sets	10 reps	60s
4.Glute-Ham Raise (PVC Pipe Assisted)	3 sets	10 reps	60s
Circuit #5 - 3 rounds Rest 60s between rounds
5A.Standing Dumbbell Biceps Curl	3 rounds	10 reps	0s
5B.Standing Hammer Curl	3 rounds	10 reps	60s

Day 2 - Tuesday - Push Day

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Exercise	Sets	Reps	Rest
1.Dumbbell Bench Press	4 sets	5 reps	60s
2.Standing Barbell Military Press (AKA Overhead Press)	3 sets	5 reps	60s
Circuit #3 - 4 rounds Rest 60s between rounds
3A.Plyometric Push Up	4 rounds	12 reps	0s
3B.Dumbbell Lateral Raise	4 rounds	12 reps	60s
4.Face Pull	3 sets	12-15 reps	60s
5.Tricep Dips	3 sets	10 reps	60s

Day 3 - Wednesday - Leg Day

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Exercise	Sets	Reps	Rest
1.Barbell Back Squat	4 sets	5 reps	60s
2.Stiff-Legged Dumbbell Deadlift	4 sets	10 reps	60s
3.Dumbbell Lunges	3 sets	10-12 reps	60s
4.Bodyweight Jump Squat	3 sets	10 reps	60s
5.Single Leg Curl	3 sets	10-12 reps	60s
Circuit #6 - 3 rounds Rest 60s between rounds
6A.Seated Calf Raise Machine	3 rounds	12 reps	0s
6B.Barbell Standing Leg Calf Raise	3 rounds	12 reps	60s

Day 5 - Friday - Full Body

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Exercise	Sets	Reps	Rest
1.Barbell Sumo Deadlift	4 sets	5 reps	60s
2.Pull-up	4 sets	10 reps	60s
3.Goblet Squat	4 sets	12 reps	60s
4.Dumbbell Bulgarian Split Squat	3 sets	10-12 reps	60s
5.Incline Dumbbell Press	3 sets	10 reps	60s
Circuit #6 - 3 rounds Rest 60s between rounds
6A.Barbell Biceps Curl	3 rounds	10 reps	0s
6B.EZ-Bar Skullcrusher	3 rounds	10 reps	60s
7.Band Pull Apart	3 sets	10 reps	60s

Date Created: 5/27/2018, UTC

Last Updated: 11/3/2021, UTC

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