4 Day Varietal Muscle Growth Workout

By Brad Borland

	Advanced (3+ years)
	74 minutes/day \| 4 days/week
	Build Muscle
	Barbell, Flat Bench, 2 x Dumbbell, Incline Bench, Pull up bar, Decline Bench, Bodyweight, Dips (Parallel) Bar, Steps, Squat Rack, Hi-Lo Pulley Cable Machine, Ankle Cuff Attachment, T-Bar Row Machine, Seated Calf Raise Machine, 45 Degree Leg Press Machine Show More

Average Exertion

Average Cardio Intensity

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.

Description

Day 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	6 sets	12 reps	60s
2.Incline Dumbbell Press	4 sets	8-10 reps	60s
3.Chin-up	6 sets	12 reps	60s
4.Bent Over Barbell Row	5 sets	12 reps	60s
5.Seated Dumbbell Shoulder Press	4 sets	12 reps	60s
6.Dumbbell Lateral Raise	3 sets	8-12 reps	60s
7.Decline Sit Up	3 sets	20 reps	60s

Day 2 - 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 reps	60s
2.Weighted Triceps Dip	5 sets	12 reps	60s
3.Standing Calf Raises	5 sets	12 reps	60s
4.Barbell Back Squat	6 sets	12 reps	60s
5.Barbell Lunge	4 sets	10-12 reps	60s
6.Lying Cable Hamstring Curl	5 sets	12 reps	60s
7.Hanging Straight Leg Raise	3 sets	20 reps	60s

Day 4 - 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	6 sets	12 reps	60s
2.Dumbbell Bench Press	4 sets	8-10 reps	60s
3.Wide-Grip Pullup	6 sets	12 reps	60s
4.Lying T-Bar Row	5 sets	12 reps	60s
5.Standing Dumbbell Upright Row	4 sets	12 reps	60s
6.Standing Barbell Military Press (AKA Overhead Press)	3 sets	8-12 reps	60s
7.Sit Up	3 sets	20 reps	60s

Day 5 - Friday - Workout D

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Exercise	Sets	Reps	Rest
1.Alternating Incline Dumbbell Biceps Curl	5 sets	12 reps	60s
2.Decline Close Grip Barbell Bench Press	5 sets	12 reps	60s
3.Seated Calf Raise Machine	5 sets	12 reps	60s
4.45 Degree Leg Press	6 sets	12 reps	60s
5.Dumbbell Bulgarian Split Squat	4 sets	8-12 reps	60s
6.Barbell Romanian Deadlift	5 sets	12 reps	60s
7.Lying Leg Raise With Hip Thrust (on Bench)	3 sets	20 reps	60s

Date Created: 5/15/2018, UTC

Last Updated: 6/5/2021, UTC

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4 Day Varietal Muscle Growth Workout

Week 1 Overview

Day 1 - Monday - Workout A

Day 2 - Tuesday - Workout B

Day 4 - Thursday - Workout C

Day 5 - Friday - Workout D

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