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

Source

myworkouts

Equipment

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

Average Exertion

Average Cardio Intensity

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

Equipment

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

Avg Exertion

Workout Type

Split

Avg Cardio Intensity

Source

myworkouts

Workout Overview

Day 1: Monday - Squat Focus

Day 2: Tuesday - Bench Press Focus

Day 3: Rest

Day 4: Thursday - Deadlift Press Focus

Day 5: Friday - Overhead Press Focus

Day 6: Rest

Day 7: Rest

Light Week

Monday - Squat Focus

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Exercise	Sets	Reps	Rest
1. Barbell Squat Barbell Squat - Step by Step Instructional Video by Best Barbells	3 sets	9 reps	60s
2. 45 Degree Leg Press How to PROPERLY Leg Press \| 3 Leg Press Variations for Muscle Gain by Colossus Fitness	3 - 5 sets	20 reps	60s
3. Stiff-Legged Barbell Deadlift Straight Leg Deadlifts Good Mornings Superset ~ Fighter Workout 2 by David Kimmerle	3 - 4 sets	6 - 8 reps	60s
4. Seated Calf Raise Machine ▶	3 - 4 sets	10 - 20 reps	60s
5. Kneeling Ab Wheel ▶	3 - 4 sets	10 - 15 reps	60s

Tuesday - Bench Press Focus

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Exercise	Sets	Reps	Rest
1. Barbell Bench Press How to PROPERLY Bench Press \| FIX YOUR FORM NOW by Colossus Fitness	3 sets	9 reps	60s
2. Bent Over Barbell Row Barbell Bent Over Rows by Avid Fitness	3 - 5 sets	5 - 12 reps	60s
3. Seated Dumbbell Arnold Press ▶	3 - 5 sets	8 - 15 reps	60s
4. EZ-Bar Skullcrusher ▶	3 - 5 sets	8 - 12 reps	60s
5. Dumbbell Curl No media available	3 - 5 sets	8 - 12 reps	60s

Thursday - Deadlift Press Focus

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Exercise	Sets	Reps	Rest
1. Barbell Deadlift How to: Barbell Deadlift Technique \| PhysiqueDevelopment.com by Physique Development	3 sets	9 reps	60s
2. Barbell Shrug Barbell Shrugs by Avid Fitness	3 sets	5 - 8 reps	60s
3. Front Squat (Clean Grip) ▶	3 sets	6 - 10 reps	60s
4. Lying Leg Curls Lying Leg Curl \| Execution Series \| PhysiqueDevelopment.com by Physique Development	4 - 5 sets	10 - 15 reps	60s
5. Plank The Core-Training Workout: Plank by ExperienceLifeMag	3 - 4 sets	60s	60s

Friday - Overhead Press Focus

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Exercise	Sets	Reps	Rest
1. Standing Barbell Military Press (AKA Overhead Press) ▶	3 sets	9 reps	60s
2. Inverted Row ▶	3 - 5 sets	10 reps	60s
3. Dumbbell Bench Press ▶	4 - 5 sets	10 reps	60s
4. Cable Tricep Extension ▶	3 - 5 sets	10 - 12 reps	60s
5. Hammer Curl Across The Body AKA Pinwheel Curls ▶	3 - 5 sets	8 - 12 reps	60s