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

Source

myworkouts

Equipment

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

Average Exertion

Average Cardio Intensity

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

Equipment

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

Avg Exertion

Workout Type

Split

Avg Cardio Intensity

Source

myworkouts

Workout Overview

Day 1: Monday - Workout A

Day 2: Tuesday - Workout B

Day 3: Rest

Day 4: Thursday - Workout C

Day 5: Friday - Workout D

Day 6: Rest

Day 7: Rest

Week 1

Monday - Workout A

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

Exercise	Sets	Reps	Rest
1. Barbell Bench Press How to PROPERLY Bench Press \| FIX YOUR FORM NOW by Colossus Fitness	6 sets	12, 12, 8 - 10, 8 - 10, 8 - 10, 8 - 10 reps	60s
2. Incline Dumbbell Press ▶	4 sets	8 - 10 reps	60s
3. Chin-up ▶	6 sets	12, 12, AMAP, AMAP, AMAP, AMAP reps	60s
4. Bent Over Barbell Row Barbell Bent Over Rows by Avid Fitness	5 sets	12, 8 - 10, 8 - 10, 8 - 10, 8 - 10 reps	60s
5. Seated Dumbbell Shoulder Press ▶	4 sets	12, 8 - 12, 8 - 12, 8 - 12 reps	60s
6. Dumbbell Lateral Raise ▶	3 sets	8 - 12 reps	60s
7. Decline Sit Up ▶	3 sets	20 reps	60s

Tuesday - Workout B

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

Exercise	Sets	Reps	Rest
1. Barbell Biceps Curl ▶	5 sets	12, 8 - 10, 8 - 10, 8 - 10, 8 - 10 reps	60s
2. Weighted Triceps Dip Tricep Dips w. Weighted belt dip bar TRICEP by Steve Roberts	5 sets	12, 8 - 10, 8 - 10, 8 - 10, 8 - 10 reps	60s
3. Standing Calf Raises Body Weight Calf Raises by Vegan Muscle and Fitness	5 sets	12, 8 - 10, 8 - 10, 8 - 10, 8 - 10 reps	60s
4. Barbell Squat Barbell Squat - Step by Step Instructional Video by Best Barbells	6 sets	12, 12, 8 - 12, 8 - 12, 8 - 12, 8 - 12 reps	60s
5. Barbell Lunge Barbell Lunge Front Stationary by bodybuilding2014	4 sets	10 - 12 reps	60s
6. Lying Cable Hamstring Curl Workoutic - Hamstrings Exercise - CABLE LYING LEG CURL by I am Workoutic	5 sets	12, 10 - 12, 10 - 12, 10 - 12, 10 - 12 reps	60s
7. Hanging Straight Leg Raise ▶	3 sets	20 reps	60s

Thursday - Workout C

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

Exercise	Sets	Reps	Rest
1. Barbell Incline Bench Press Incline Bench Press by ExperienceLifeMag	6 sets	12, 12, 8 - 10, 8 - 10, 8 - 10, 8 - 10 reps	60s
2. Dumbbell Bench Press ▶	4 sets	8 - 10 reps	60s
3. Wide-Grip Pullup Wide Grip Pull ups by David Kimmerle	6 sets	12, 12, AMAP, AMAP, AMAP, AMAP reps	60s
4. Lying T-Bar Row How To: Lying T-Bar Row by Ignore Limits	5 sets	12, 8 - 10, 8 - 10, 8 - 10, 8 - 10 reps	60s
5. Standing Dumbbell Upright Row DUMBBELL UPRIGHT ROW by Aesthetics Trainer	4 sets	12, 8 - 12, 8 - 12, 8 - 12 reps	60s
6. Standing Barbell Military Press (AKA Overhead Press) ▶	3 sets	8 - 12 reps	60s
7. Sit Up SIT-UP by U.S. NAVY SEAL AND SWCC OFFICIAL CHANNEL	3 sets	20 reps	60s

Friday - Workout D

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Exercise	Sets	Reps	Rest
1. Alternating Incline Dumbbell Biceps Curl BICEPS - Incline Dumbbell Curl - G.A.M.E (HD) by G.AM.E. - GAMES ANIMES MANGÁS EXERCÍCIOS	5 sets	12, 8 - 10, 8 - 10, 8 - 10, 8 - 10 reps	60s
2. Decline Close Grip Bench Press ▶	5 sets	12, 8 - 10, 8 - 10, 8 - 10, 8 - 10 reps	60s
3. Seated Calf Raise Machine ▶	5 sets	12, 8 - 12, 8 - 12, 8 - 12, 8 - 12 reps	60s
4. 45 Degree Leg Press How to PROPERLY Leg Press \| 3 Leg Press Variations for Muscle Gain by Colossus Fitness	6 sets	12, 12, 8 - 12, 8 - 12, 8 - 12, 8 - 12 reps	60s
5. Dumbbell Bulgarian Split Squat ▶	4 sets	8 - 12 reps	60s
6. Romanian Deadlift Romanian deadlift RDL by FreeMyBody77	5 sets	12, 8 - 12, 8 - 12, 8 - 12, 8 - 12 reps	60s
7. Lying Leg Raise With Hip Thrust (on Bench) Lying Leg Raise with Hip Thrust by James Kohler	3 sets	20 reps	60s