Free personalized workout plan

4 Day Superset for Size Workout

By mywrkouts.com

Experience

Intermediate (2-3 years)

Days per week

4 days

Time

44 minutes

Genders

Male

Goals

Build Muscle (Male)
Description

This 4 day workout routine takes advantage of supersets in order to maximize the amount of work you are doing in a shorter amount of time. To execute a superset, simply perform the exercises in pairs

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Equipment

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

Average Exertion

60%

Average Cardio Intensity

30%

Workout Type

Split

Experience

Intermediate (2-3 years)

Time

44 minutes

Genders

Male

Days per week

4 days

Goals

Build Muscle (Male)
Description

This 4 day workout routine takes advantage of supersets in order to maximize the amount of work you are doing in a shorter amount of time. To execute a superset, simply perform the exercises in pairs

Show More

Equipment

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

Avg Exertion

60%

Workout Type

Split

Avg Cardio Intensity

30%

Week 1


Tuesday - Upper Body

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ExerciseSetsRepsRestNotes
1A. Dumbbell Bench Press
Dumbbell Bench Press
4 sets8 - 12 reps60s
1B. Bent-Arm Dumbbell Pullover4 sets8 - 12 reps60s
2A. Incline Dumbbell Press
Incline Dumbbell Press
3 sets8 - 12 reps60s
2B. Incline Bench Two Arm Dumbbell Row - Pronated Grip
Incline Bench Two Arm Dumbbell Row - Pronated Grip
3 sets8 - 12 reps60s
3A. EZ-Bar Curl
EZ-Bar Curl
3 sets10 - 12 reps60s
3B. EZ-Bar Skullcrusher
EZ-Bar Skullcrusher
3 sets10 - 12 reps60s

Thursday - Lower Body

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ExerciseSetsRepsRestNotes
1A. Goblet Squat
Goblet Squat
4 sets12 reps60s
1B. Dumbbell Lunges
Dumbbell Lunges
4 sets12 reps60s
2A. Leg Extensions4 sets10 - 12 reps60s
2B. Lying Leg Curls4 sets10 - 12 reps60s
3A. Standing Calf Raises4 sets12 - 15 reps60s
3B. Seated Calf Raise Machine
Seated Calf Raise Machine
4 sets12 - 15 reps60s

Date Created: 4/12/18, 10:13 PM


Last Updated: 9/12/20, 9:36 PM

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