Free personalized workout plan

4 Day Quality Muscle Growth and Power Routine

By mywrkouts.com

Experience

Beginner (1-2 years)

Days per week

4 days

Time

56 minutes

Genders

Male

Goals

Build Muscle (Male)
Gain Strength (Male)
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 sh

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Equipment

Ab Wheel, Barbell, Bodyweight, Cable, Dumbbell, EZ Bar, Machine

Average Exertion

60%

Average Cardio Intensity

30%

Workout Type

Split

Experience

Beginner (1-2 years)

Time

56 minutes

Genders

Male

Days per week

4 days

Goals

Build Muscle (Male)
Gain Strength (Male)
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 sh

Show More

Equipment

Ab Wheel, Barbell, Bodyweight, Cable, Dumbbell, EZ Bar, Machine

Avg Exertion

60%

Workout Type

Split

Avg Cardio Intensity

30%

Light Week


Tuesday - Bench Press Focus

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ExerciseSetsRepsRestNotes
1. Barbell Bench Press3 sets9 reps60s
2. Bent Over Barbell Row3 - 5 sets5 - 12 reps60s
3. Seated Dumbbell Arnold Press
Seated Dumbbell Arnold Press
3 - 5 sets8 - 15 reps60s
4. EZ-Bar Skullcrusher
EZ-Bar Skullcrusher
3 - 5 sets8 - 12 reps60s
5. Dumbbell Curl

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3 - 5 sets8 - 12 reps60s

Friday - Overhead Press Focus

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

Date Created: 4/11/18, 6:43 AM


Last Updated: 9/12/20, 9:35 PM

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