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4 Day Varietal Muscle Growth Workout

By Brad Borland

Experience
Beginner (1-2 years)
Time
83 minutes/day | 4 days/week
Good for
Build Muscle
Equipment
2 x Dumbbell, Barbell, Bodyweight, Crossover Cable Machine, Dips (Parallel) Bar, Flat Bench, Machine, Other, Pull up bar
Statistics
Average Cardio Intensity
30%
Average Exertion
60%
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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Monday - Workout A

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

Barbell Bench Press demonstrationPlay Barbell Bench Press demonstration
1. Barbell Bench Press
6 sets, 12, 12, 8 - 10, 8 - 10, 8 - 10, 8 - 10 reps, (rest 60s)
Show Alternative Exercises
Incline Dumbbell Press demonstrationPlay Incline Dumbbell Press demonstration
2. Incline Dumbbell Press
4 sets, 8 - 10 reps, (rest 60s)
Show Alternative Exercises
Chin-up demonstrationPlay Chin-up demonstration
3. Chin-up
6 sets, 12, 12, AMAP, AMAP, AMAP, AMAP reps, (rest 60s)
Show Alternative Exercises
Bent Over Barbell Row demonstrationPlay Bent Over Barbell Row demonstration
4. Bent Over Barbell Row
5 sets, 12, 8 - 10, 8 - 10, 8 - 10, 8 - 10 reps, (rest 60s)
Show Alternative Exercises
Seated Dumbbell Shoulder Press▶
5. Seated Dumbbell Shoulder Press
4 sets, 12, 8 - 12, 8 - 12, 8 - 12 reps, (rest 60s)
Show Alternative Exercises
Dumbbell Lateral Raise▶
6. Dumbbell Lateral Raise
3 sets, 8 - 12 reps, (rest 60s)
Show Alternative Exercises
Decline Sit Up demonstrationPlay Decline Sit Up demonstration
7. Decline Sit Up
3 sets, 20 reps, (rest 60s)
Show Alternative Exercises

Tuesday - Workout B

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

Barbell Biceps Curl demonstrationPlay Barbell Biceps Curl demonstration
1. Barbell Biceps Curl
5 sets, 12, 8 - 10, 8 - 10, 8 - 10, 8 - 10 reps, (rest 60s)
Show Alternative Exercises
Weighted Triceps Dip demonstrationPlay Weighted Triceps Dip demonstration
2. Weighted Triceps Dip
5 sets, 12, 8 - 10, 8 - 10, 8 - 10, 8 - 10 reps, (rest 60s)
Show Alternative Exercises
Standing Calf Raises demonstrationPlay Standing Calf Raises demonstration
3. Standing Calf Raises
5 sets, 12, 8 - 10, 8 - 10, 8 - 10, 8 - 10 reps, (rest 60s)
Show Alternative Exercises
Barbell Squat demonstrationPlay Barbell Squat demonstration
4. Barbell Squat
6 sets, 12, 12, 8 - 12, 8 - 12, 8 - 12, 8 - 12 reps, (rest 60s)
Show Alternative Exercises
Barbell Lunge demonstrationPlay Barbell Lunge demonstration
5. Barbell Lunge
4 sets, 10 - 12 reps, (rest 60s)
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Lying Cable Hamstring Curl demonstrationPlay Lying Cable Hamstring Curl demonstration
6. Lying Cable Hamstring Curl
5 sets, 12, 10 - 12, 10 - 12, 10 - 12, 10 - 12 reps, (rest 60s)
Show Alternative Exercises
Hanging Straight Leg Raise demonstrationPlay Hanging Straight Leg Raise demonstration
7. Hanging Straight Leg Raise
3 sets, 20 reps, (rest 60s)
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Thursday - Workout C

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

Barbell Incline Bench Press demonstrationPlay Barbell Incline Bench Press demonstration
1. Barbell Incline Bench Press
6 sets, 12, 12, 8 - 10, 8 - 10, 8 - 10, 8 - 10 reps, (rest 60s)
Show Alternative Exercises
Dumbbell Bench Press demonstrationPlay Dumbbell Bench Press demonstration
2. Dumbbell Bench Press
4 sets, 8 - 10 reps, (rest 60s)
Show Alternative Exercises
Wide-Grip Pullup demonstrationPlay Wide-Grip Pullup demonstration
3. Wide-Grip Pullup
6 sets, 12, 12, AMAP, AMAP, AMAP, AMAP reps, (rest 60s)
Show Alternative Exercises
Lying T-Bar Row demonstrationPlay Lying T-Bar Row demonstration
4. Lying T-Bar Row
5 sets, 12, 8 - 10, 8 - 10, 8 - 10, 8 - 10 reps, (rest 60s)
Show Alternative Exercises
Standing Dumbbell Upright Row demonstrationPlay Standing Dumbbell Upright Row demonstration
5. Standing Dumbbell Upright Row
4 sets, 12, 8 - 12, 8 - 12, 8 - 12 reps, (rest 60s)
Show Alternative Exercises
Standing Barbell Military Press (AKA Overhead Press)▶
6. Standing Barbell Military Press (AKA Overhead Press)
3 sets, 8 - 12 reps, (rest 60s)
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Sit Up demonstrationPlay Sit Up demonstration
7. Sit Up
3 sets, 20 reps, (rest 60s)
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Friday - Workout D

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Alternating Incline Dumbbell Biceps Curl demonstrationPlay Alternating Incline Dumbbell Biceps Curl demonstration
1. Alternating Incline Dumbbell Biceps Curl
5 sets, 12, 8 - 10, 8 - 10, 8 - 10, 8 - 10 reps, (rest 60s)
Show Alternative Exercises
Decline Close Grip Bench Press demonstrationPlay Decline Close Grip Bench Press demonstration
2. Decline Close Grip Bench Press
5 sets, 12, 8 - 10, 8 - 10, 8 - 10, 8 - 10 reps, (rest 60s)
Show Alternative Exercises
Seated Calf Raise Machine▶
3. Seated Calf Raise Machine
5 sets, 12, 8 - 12, 8 - 12, 8 - 12, 8 - 12 reps, (rest 60s)
Show Alternative Exercises
45 Degree Leg Press demonstrationPlay 45 Degree Leg Press demonstration
4. 45 Degree Leg Press
6 sets, 12, 12, 8 - 12, 8 - 12, 8 - 12, 8 - 12 reps, (rest 60s)
Show Alternative Exercises
Dumbbell Bulgarian Split Squat demonstrationPlay Dumbbell Bulgarian Split Squat demonstration
5. Dumbbell Bulgarian Split Squat
4 sets, 8 - 12 reps, (rest 60s)
Show Alternative Exercises
Romanian Deadlift demonstrationPlay Romanian Deadlift demonstration
6. Romanian Deadlift
5 sets, 12, 8 - 12, 8 - 12, 8 - 12, 8 - 12 reps, (rest 60s)
Show Alternative Exercises
Lying Leg Raise With Hip Thrust (on Bench) demonstrationPlay Lying Leg Raise With Hip Thrust (on Bench) demonstration
7. Lying Leg Raise With Hip Thrust (on Bench)
3 sets, 20 reps, (rest 60s)
Show Alternative Exercises

Date Created: 5/15/2018, UTC


Last Updated: 6/5/2021, UTC

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