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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▶
1. Barbell Back Squat
3 sets, 9 reps, (rest 60s)
Time between exercises: 60s
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45 Degree Leg Press▶
2. 45 Degree Leg Press
3-5 sets, 20 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Stiff-Legged Barbell Deadlift▶
3. Stiff-Legged Barbell Deadlift
3-4 sets, 6-8 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Seated Calf Raise Machine▶
4. Seated Calf Raise Machine
3-4 sets, 10-20 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Kneeling Ab Wheel▶
5. 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▶
1. Barbell Bench Press
3 sets, 9 reps, (rest 60s)
Time between exercises: 60s
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Bent Over Barbell Row▶
2. Bent Over Barbell Row
3-5 sets, 5-12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Seated Dumbbell Arnold Press▶
3. Seated Dumbbell Arnold Press
3-5 sets, 8-15 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
EZ-Bar Skullcrusher▶
4. EZ-Bar Skullcrusher
3-5 sets, 8-12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises

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5. Dumbbell Curl
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▶
1. Barbell Deadlift
3 sets, 9 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Barbell Shrug▶
2. Barbell Shrug
3 sets, 5-8 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Barbell Front Squat (weightlifting style)▶
3. Barbell Front Squat (weightlifting style)
3 sets, 6-10 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Lying Leg Curls▶
4. Lying Leg Curls
4-5 sets, 10-15 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Plank▶
5. 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)▶
1. Standing Barbell Military Press (AKA Overhead Press)
3 sets, 9 reps, (rest 60s)
Time between exercises: 60s
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Inverted Row▶
2. Inverted Row
3-5 sets, 10 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Dumbbell Bench Press▶
3. Dumbbell Bench Press
4-5 sets, 10 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Cable Tricep Extension▶
4. Cable Tricep Extension
3-5 sets, 10-12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Hammer Curl Across The Body AKA Pinwheel Curls▶
5. Hammer Curl Across The Body AKA Pinwheel Curls
3-5 sets, 8-12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises

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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