Free personalized workout plan

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. 

Show More


Monday - Squat Focus

Scroll to top

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

Tuesday - Bench Press Focus

Scroll to top

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

No media available

3 - 5 sets, 8 - 12 reps, (rest 60s)
Show Alternative Exercises

Thursday - Deadlift Press Focus

Scroll to top

Barbell Deadlift demonstrationPlay Barbell Deadlift demonstration
3 sets, 9 reps, (rest 60s)
Show Alternative Exercises
Barbell Shrug demonstrationPlay Barbell Shrug demonstration
3 sets, 5 - 8 reps, (rest 60s)
Show Alternative Exercises
Front Squat (Clean Grip) demonstrationPlay Front Squat (Clean Grip) demonstration
3 sets, 6 - 10 reps, (rest 60s)
Show Alternative Exercises
Lying Leg Curls demonstrationPlay Lying Leg Curls demonstration
4 - 5 sets, 10 - 15 reps, (rest 60s)
Show Alternative Exercises
Plank demonstrationPlay Plank demonstration
3 - 4 sets, 60s, (rest 60s)
Show Alternative Exercises

Friday - Overhead Press Focus

Scroll to top

Show Alternative Exercises
Inverted Row demonstrationPlay Inverted Row demonstration
3 - 5 sets, 10 reps, (rest 60s)
Show Alternative Exercises
Dumbbell Bench Press demonstrationPlay Dumbbell Bench Press demonstration
4 - 5 sets, 10 reps, (rest 60s)
Show Alternative Exercises
Cable Tricep Extension demonstrationPlay Cable Tricep Extension demonstration
3 - 5 sets, 10 - 12 reps, (rest 60s)
Show Alternative Exercises
Hammer Curl Across The Body AKA Pinwheel Curls demonstrationPlay Hammer Curl Across The Body AKA Pinwheel Curls demonstration
3 - 5 sets, 8 - 12 reps, (rest 60s)
Show Alternative Exercises

Date Created: 4/11/2018, UTC


Last Updated: 6/5/2021, UTC

Similar Workouts

More Workouts by mywrkouts.com

More workouts like this

Men's Build Muscle, Men's Gain Strength

Find your perfect workout

Answer a few questions and find a workout plan personalized to you.