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4 Day Quality Muscle Growth and Power Routine

By Steve Shaw

Experience
Beginner (1-2 years)
Time
56 minutes/day | 4 days/week
Good for
Build Muscle, Gain Strength
Equipment
2 x Dumbbell, Ab Wheel, Barbell, Bodyweight, Crossover Cable Machine, EZ Bar, Machine
Statistics
Average Cardio Intensity
30%
Average Exertion
60%
Description

This 4 day upper/lower split routine is designed to build both muscle and power. Each day is focused on a different compound lift that will help you towards both goals. The set and rep ranges below should be adjusted every 3 weeks:

  • Weeks 1-3: 9, 10, 11 reps(listed below)
  • Weeks 4-6: 6, 7, 8 reps
  • Weeks 7-9: 3, 4, 5 reps

As your reps decrease, you should increase the weight lifted accordingly so that you are fighting for the last rep. The variable rep range and progressive overload will ensure consistent growth in both muscle and strength. 

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Monday - Squat Focus

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Barbell Back Squat demonstrationPlay Barbell Back Squat demonstration
1. Barbell Back Squat
3 sets, 9 reps, (rest 60s)
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45 Degree Leg Press demonstrationPlay 45 Degree Leg Press demonstration
2. 45 Degree Leg Press
3 - 5 sets, 20 reps, (rest 60s)
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Stiff-Legged Barbell Deadlift demonstrationPlay Stiff-Legged Barbell Deadlift demonstration
3. Stiff-Legged Barbell Deadlift
3 - 4 sets, 6 - 8 reps, (rest 60s)
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Seated Calf Raise Machine▶
4. Seated Calf Raise Machine
3 - 4 sets, 10 - 20 reps, (rest 60s)
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Kneeling Ab Wheel demonstrationPlay Kneeling Ab Wheel demonstration
5. Kneeling Ab Wheel
3 - 4 sets, 10 - 15 reps, (rest 60s)
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Tuesday - Bench Press Focus

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Barbell Bench Press demonstrationPlay Barbell Bench Press demonstration
1. Barbell Bench Press
3 sets, 9 reps, (rest 60s)
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Bent Over Barbell Row demonstrationPlay Bent Over Barbell Row demonstration
2. Bent Over Barbell Row
3 - 5 sets, 5 - 12 reps, (rest 60s)
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Seated Dumbbell Arnold Press▶
3. Seated Dumbbell Arnold Press
3 - 5 sets, 8 - 15 reps, (rest 60s)
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EZ-Bar Skullcrusher demonstrationPlay EZ-Bar Skullcrusher demonstration
4. EZ-Bar Skullcrusher
3 - 5 sets, 8 - 12 reps, (rest 60s)
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No media available

5. Dumbbell Curl
3 - 5 sets, 8 - 12 reps, (rest 60s)
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Thursday - Deadlift Press Focus

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Barbell Deadlift demonstrationPlay Barbell Deadlift demonstration
1. Barbell Deadlift
3 sets, 9 reps, (rest 60s)
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Barbell Shrug demonstrationPlay Barbell Shrug demonstration
2. Barbell Shrug
3 sets, 5 - 8 reps, (rest 60s)
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Front Squat (Clean Grip) demonstrationPlay Front Squat (Clean Grip) demonstration
3. Front Squat (Clean Grip)
3 sets, 6 - 10 reps, (rest 60s)
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Lying Leg Curls demonstrationPlay Lying Leg Curls demonstration
4. Lying Leg Curls
4 - 5 sets, 10 - 15 reps, (rest 60s)
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Plank demonstrationPlay Plank demonstration
5. Plank
3 - 4 sets, 60s, (rest 60s)
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Friday - Overhead Press Focus

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Standing Barbell Military Press (AKA Overhead Press)▶
1. Standing Barbell Military Press (AKA Overhead Press)
3 sets, 9 reps, (rest 60s)
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Inverted Row demonstrationPlay Inverted Row demonstration
2. Inverted Row
3 - 5 sets, 10 reps, (rest 60s)
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Dumbbell Bench Press demonstrationPlay Dumbbell Bench Press demonstration
3. Dumbbell Bench Press
4 - 5 sets, 10 reps, (rest 60s)
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Cable Tricep Extension demonstrationPlay Cable Tricep Extension demonstration
4. Cable Tricep Extension
3 - 5 sets, 10 - 12 reps, (rest 60s)
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Hammer Curl Across The Body AKA Pinwheel Curls demonstrationPlay Hammer Curl Across The Body AKA Pinwheel Curls demonstration
5. Hammer Curl Across The Body AKA Pinwheel Curls
3 - 5 sets, 8 - 12 reps, (rest 60s)
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Date Created: 4/11/2018, UTC


Last Updated: 6/5/2021, UTC

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