Free personalized workout plan

4 Day Pure Muscle Mass Workout

By mywrkouts.com

Experience

Intermediate (2-3 years)

Days per week

4 days

Time

67 minutes

Genders

Male

Goals

Build Muscle (Male)
Description

This 4 day workout program is focused on building lean muscle through basic hypertrophic methods. Each muscle group is hit with 2-4 exercises for 3-5 sets, in the rep range that is optimal for muscle

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Equipment

Barbell, Cable, Dips Bar, Dumbbell, Machine, Pull up bar

Average Exertion

60%

Average Cardio Intensity

30%

Workout Type

Split

Experience

Intermediate (2-3 years)

Time

67 minutes

Genders

Male

Days per week

4 days

Goals

Build Muscle (Male)
Description

This 4 day workout program is focused on building lean muscle through basic hypertrophic methods. Each muscle group is hit with 2-4 exercises for 3-5 sets, in the rep range that is optimal for muscle

Show More

Equipment

Barbell, Cable, Dips Bar, Dumbbell, Machine, Pull up bar

Avg Exertion

60%

Workout Type

Split

Avg Cardio Intensity

30%

Week 1


Friday - Shoulders & Triceps Day

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ExerciseSetsRepsRestNotes
1. Standing Barbell Military Press (AKA Overhead Press)
Standing Barbell Military Press (AKA Overhead Press)
4 sets10 reps60s
2. Dumbbell Lateral Raise
Dumbbell Lateral Raise
3 sets12 reps60s
3. Front Two-Dumbbell Raise
Front Two-Dumbbell Raise
3 sets12 reps60s
4. Pec Dec3 sets12 reps60s
5. Barbell Shrug4 sets12 reps60s
6. Tricep Dips
Tricep Dips
4 sets10 reps60s
7. Seated Barbell Overhead Triceps Extension
Seated Barbell Overhead Triceps Extension
3 sets12 reps60s

Date Created: 4/26/18, 11:38 PM


Last Updated: 9/12/20, 9:37 PM

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