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4 Day Varietal Muscle Growth Workout

By mywrkouts.com

Experience
Beginner (1-2 years)
Time
83 minutes/day | 4 days/week | 1 weeks
Good for
Men's Build Muscle
Equipment
Barbell, Bench, Bodyweight, Cable, Dips Bar, Dumbbell, Machine, Other, Pull up bar
Description

This 4 day workout uses a variety of compound and accessory lifts to ensure your muscles get every stimulus possible for muscle growth. Each day of this program hits multiple major muscle groups with compound and isolation lifts that provide the variety each and every week for beginners to get every bit of their "noob gains". Upper body is generally prioritized in this program, but to stress lower body more simply reorder the exercises to perform lower body before upper body on any given day. Beginners looking to get serious about lifting and become familiar with a variety of lifts, this workout is for you.


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Week 1


Monday - Workout A

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Compound lifts will begin with one or two higher rep-range warmup sets

ExerciseSetsRepsRest
1. Barbell Bench Press
Barbell Bench Press demonstrationPlay Barbell Bench Press demonstration
612
12
8 - 10
8 - 10
8 - 10
8 - 10
60s
2. Incline Dumbbell Press
Incline Dumbbell Press
48 - 1060s
3. Chin-up
Chin-up demonstrationPlay Chin-up demonstration
612
12
AMAP
AMAP
AMAP
AMAP
60s
4. Bent Over Barbell Row
Bent Over Barbell Row demonstrationPlay Bent Over Barbell Row demonstration
512
8 - 10
8 - 10
8 - 10
8 - 10
60s
5. Seated Dumbbell Shoulder Press
Seated Dumbbell Shoulder Press
412
8 - 12
8 - 12
8 - 12
60s
6. Dumbbell Lateral Raise
Dumbbell Lateral Raise
38 - 1260s
7. Decline Sit Up
Decline Sit Up demonstrationPlay Decline Sit Up demonstration
32060s

Tuesday - Workout B

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Compound lifts will begin with one or two higher rep-range warmup sets

ExerciseSetsRepsRest
1. Barbell Biceps Curl
Barbell Biceps Curl
512
8 - 10
8 - 10
8 - 10
8 - 10
60s
2. Weighted Triceps Dip
Weighted Triceps Dip demonstrationPlay Weighted Triceps Dip demonstration
512
8 - 10
8 - 10
8 - 10
8 - 10
60s
3. Standing Calf Raises
Standing Calf Raises demonstrationPlay Standing Calf Raises demonstration
512
8 - 10
8 - 10
8 - 10
8 - 10
60s
4. Barbell Squat
Barbell Squat demonstrationPlay Barbell Squat demonstration
612
12
8 - 12
8 - 12
8 - 12
8 - 12
60s
5. Barbell Lunge
Barbell Lunge demonstrationPlay Barbell Lunge demonstration
410 - 1260s
6. Lying Cable Hamstring Curl
Lying Cable Hamstring Curl demonstrationPlay Lying Cable Hamstring Curl demonstration
512
10 - 12
10 - 12
10 - 12
10 - 12
60s
7. Hanging Straight Leg Raise
Hanging Straight Leg Raise
32060s

Thursday - Workout C

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Compound lifts will begin with one or two higher rep-range warmup sets

ExerciseSetsRepsRest
1. Barbell Incline Bench Press
Barbell Incline Bench Press demonstrationPlay Barbell Incline Bench Press demonstration
612
12
8 - 10
8 - 10
8 - 10
8 - 10
60s
2. Dumbbell Bench Press
Dumbbell Bench Press demonstrationPlay Dumbbell Bench Press demonstration
48 - 1060s
3. Wide-Grip Pullup
Wide-Grip Pullup demonstrationPlay Wide-Grip Pullup demonstration
612
12
AMAP
AMAP
AMAP
AMAP
60s
4. Lying T-Bar Row
Lying T-Bar Row demonstrationPlay Lying T-Bar Row demonstration
512
8 - 10
8 - 10
8 - 10
8 - 10
60s
5. Standing Dumbbell Upright Row
Standing Dumbbell Upright Row demonstrationPlay Standing Dumbbell Upright Row demonstration
412
8 - 12
8 - 12
8 - 12
60s
6. Standing Barbell Military Press (AKA Overhead Press)
Standing Barbell Military Press (AKA Overhead Press)
38 - 1260s
7. Sit Up
Sit Up demonstrationPlay Sit Up demonstration
32060s

Date Created: 5/15/2018, UTC


Last Updated: 9/12/2020, UTC

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