Free personalized workout plan

4 Day Varietal Muscle Growth Workout

By mywrkouts.com

Experience

Beginner (1-2 years)

Days per week

4 days

Time

83 minutes

Genders

Male

Goals

Build Muscle (Male)
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

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Equipment

Barbell, Bench, Bodyweight, Cable, Dips Bar, Dumbbell, Machine, Other, Pull up bar

Average Exertion

60%

Average Cardio Intensity

30%

Workout Type

Split

Experience

Beginner (1-2 years)

Time

83 minutes

Genders

Male

Days per week

4 days

Goals

Build Muscle (Male)
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

Show More

Equipment

Barbell, Bench, Bodyweight, Cable, Dips Bar, Dumbbell, Machine, Other, Pull up bar

Avg Exertion

60%

Workout Type

Split

Avg Cardio Intensity

30%

Week 1


Monday - Workout A

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

ExerciseSetsRepsRestNotes
1. Barbell Bench Press6 sets12, 12, 8 - 10, 8 - 10, 8 - 10, 8 - 10 reps60s
2. Incline Dumbbell Press
Incline Dumbbell Press
4 sets8 - 10 reps60s
3. Chin-up
Chin-up
6 sets12, 12, AMAP, AMAP, AMAP, AMAP reps60s
4. Bent Over Barbell Row5 sets12, 8 - 10, 8 - 10, 8 - 10, 8 - 10 reps60s
5. Seated Dumbbell Shoulder Press
Seated Dumbbell Shoulder Press
4 sets12, 8 - 12, 8 - 12, 8 - 12 reps60s
6. Dumbbell Lateral Raise
Dumbbell Lateral Raise
3 sets8 - 12 reps60s
7. Decline Sit Up
Decline Sit Up
3 sets20 reps60s

Tuesday - Workout B

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

ExerciseSetsRepsRestNotes
1. Barbell Biceps Curl
Barbell Biceps Curl
5 sets12, 8 - 10, 8 - 10, 8 - 10, 8 - 10 reps60s
2. Weighted Triceps Dip5 sets12, 8 - 10, 8 - 10, 8 - 10, 8 - 10 reps60s
3. Standing Calf Raises5 sets12, 8 - 10, 8 - 10, 8 - 10, 8 - 10 reps60s
4. Barbell Squat6 sets12, 12, 8 - 12, 8 - 12, 8 - 12, 8 - 12 reps60s
5. Barbell Lunge4 sets10 - 12 reps60s
6. Lying Cable Hamstring Curl5 sets12, 10 - 12, 10 - 12, 10 - 12, 10 - 12 reps60s
7. Hanging Straight Leg Raise
Hanging Straight Leg Raise
3 sets20 reps60s

Thursday - Workout C

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

ExerciseSetsRepsRestNotes
1. Barbell Incline Bench Press6 sets12, 12, 8 - 10, 8 - 10, 8 - 10, 8 - 10 reps60s
2. Dumbbell Bench Press
Dumbbell Bench Press
4 sets8 - 10 reps60s
3. Wide-Grip Pullup6 sets12, 12, AMAP, AMAP, AMAP, AMAP reps60s
4. Lying T-Bar Row5 sets12, 8 - 10, 8 - 10, 8 - 10, 8 - 10 reps60s
5. Standing Dumbbell Upright Row4 sets12, 8 - 12, 8 - 12, 8 - 12 reps60s
6. Standing Barbell Military Press (AKA Overhead Press)
Standing Barbell Military Press (AKA Overhead Press)
3 sets8 - 12 reps60s
7. Sit Up3 sets20 reps60s

Friday - Workout D

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ExerciseSetsRepsRestNotes
1. Alternating Incline Dumbbell Biceps Curl5 sets12, 8 - 10, 8 - 10, 8 - 10, 8 - 10 reps60s
2. Decline Close Grip Bench Press
Decline Close Grip Bench Press
5 sets12, 8 - 10, 8 - 10, 8 - 10, 8 - 10 reps60s
3. Seated Calf Raise Machine
Seated Calf Raise Machine
5 sets12, 8 - 12, 8 - 12, 8 - 12, 8 - 12 reps60s
4. 45 Degree Leg Press6 sets12, 12, 8 - 12, 8 - 12, 8 - 12, 8 - 12 reps60s
5. Dumbbell Bulgarian Split Squat
Dumbbell Bulgarian Split Squat
4 sets8 - 12 reps60s
6. Romanian Deadlift5 sets12, 8 - 12, 8 - 12, 8 - 12, 8 - 12 reps60s
7. Lying Leg Raise With Hip Thrust (on Bench)3 sets20 reps60s

Date Created: 5/15/18, 8:08 PM


Last Updated: 9/12/20, 9:37 PM

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