Free personalized workout plan

4 Day Quality Muscle Growth and Power Routine

By Myworkouts

Experience
Intermediate (2-3 years)
Time
40 minutes/day | 4 days/week
Good for
Build Muscle, Gain Strength
Equipment
Barbell, Squat Rack, 45 Degree Leg Press Machine, Seated Calf Raise Machine, Ab Wheel, Flat Bench, 2 x Dumbbell, EZ Bar, Lying Leg Curl Machine, Bodyweight, Rope Cable Machine, Straight Bar Attachment
Statistics
Average Cardio Intensity
30%
Average Exertion
60%
Description


Monday - Squat Focus

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Barbell Back Squat
3 sets, 9 reps, (rest 60s)
Time between exercises: 60s
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45 Degree Leg Press
3-5 sets, 20 reps, (rest 60s)
Time between exercises: 60s
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Stiff-Legged Barbell Deadlift
3-4 sets, 6-8 reps, (rest 60s)
Time between exercises: 60s
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Seated Calf Raise Machine
3-4 sets, 10-20 reps, (rest 60s)
Time between exercises: 60s
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Kneeling Ab Wheel
3-4 sets, 10-15 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises

Tuesday - Bench Press Focus

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Barbell Bench Press
3 sets, 9 reps, (rest 60s)
Time between exercises: 60s
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Bent Over Barbell Row
3-5 sets, 5-12 reps, (rest 60s)
Time between exercises: 60s
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Seated Dumbbell Arnold Press
3-5 sets, 8-15 reps, (rest 60s)
Time between exercises: 60s
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EZ-Bar Skullcrusher
3-5 sets, 8-12 reps, (rest 60s)
Time between exercises: 60s
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3-5 sets, 8-12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises

Thursday - Deadlift Press Focus

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Barbell Deadlift
3 sets, 9 reps, (rest 60s)
Time between exercises: 60s
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Barbell Shrug
3 sets, 5-8 reps, (rest 60s)
Time between exercises: 60s
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Barbell Front Squat (weightlifting style)
3 sets, 6-10 reps, (rest 60s)
Time between exercises: 60s
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Lying Leg Curls
4-5 sets, 10-15 reps, (rest 60s)
Time between exercises: 60s
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Plank
3-4 sets, 60s, (rest 60s)
Time between exercises: 60s
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Friday - Overhead Press Focus

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Standing Barbell Military Press (AKA Overhead Press)
3 sets, 9 reps, (rest 60s)
Time between exercises: 60s
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Inverted Row
3-5 sets, 10 reps, (rest 60s)
Time between exercises: 60s
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Dumbbell Bench Press
4-5 sets, 10 reps, (rest 60s)
Time between exercises: 60s
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Cable Tricep Extension
3-5 sets, 10-12 reps, (rest 60s)
Time between exercises: 60s
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Hammer Curl Across The Body AKA Pinwheel Curls
3-5 sets, 8-12 reps, (rest 60s)
Time between exercises: 60s
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Date Created: Fri Oct 15 2021 18:43:00 GMT+0000 (Coordinated Universal Time)


Last Updated: Fri Oct 15 2021 18:43:00 GMT+0000 (Coordinated Universal Time)

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