4 Day Quality Muscle Growth and Power Routine

Google Sheet Workout Export

By Steve Shaw

Experience Intermediate (2-3 years)
Time 49 minutes/day | 4 days/week

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Average Exertion
Average Cardio Intensity

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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Google Sheet Workout Export

1.Barbell Back Squat
3 sets9 reps60s
2.45 Degree Leg Press
3-5 sets20 reps60s
3.Stiff-Legged Barbell Deadlift
3-4 sets6-8 reps60s
4.Seated Calf Raise Machine
3-4 sets10-20 reps60s
5.Kneeling Ab Wheel
3-4 sets10-15 reps60s
Google Sheet Workout Export

1.Barbell Bench Press
3 sets9 reps60s
2.Bent Over Barbell Row
3-5 sets5-12 reps60s
3.Seated Dumbbell Arnold Press
3-5 sets8-15 reps60s
4.EZ-Bar Skullcrusher
3-5 sets8-12 reps60s
5.Standing Alternating Dumbbell Curls
3-5 sets8-12 reps60s
Google Sheet Workout Export

1.Barbell Deadlift
3 sets9 reps60s
2.Barbell Shrug
3 sets5-8 reps60s
3.Barbell Front Squat
3 sets6-10 reps60s
4.Lying Leg Curls
4-5 sets10-15 reps60s
3-4 sets60s60s
Google Sheet Workout Export

1.Standing Barbell Military Press (AKA Overhead Press)
3 sets9 reps60s
2.Inverted Row
3-5 sets10 reps60s
3.Dumbbell Bench Press
4-5 sets10 reps60s
4.Cable Tricep Extension
3-5 sets10-12 reps60s
5.Hammer Curl Across The Body AKA Pinwheel Curls
3-5 sets8-12 reps60s

Date Created: 4/11/2018, UTC

Last Updated: 10/27/2021, UTC

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