Free personalized workout plan
4 Day Varietal Muscle Growth Workout
| 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. Show More |
Workout Overview
Week 1
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
Scroll to topCompound lifts will begin with one or two higher rep-range warmup sets
| Exercise | Sets | Reps | Rest | |
1. Barbell Bench Press  | 6 | 12 12 8 - 10 8 - 10 8 - 10 8 - 10 | 60s | |
2. Incline Dumbbell Press | 4 | 8 - 10 | 60s | |
3. Chin-up | 6 | 12 12 AMAP AMAP AMAP AMAP | 60s | |
4. Bent Over Barbell Row | 5 | 12 8 - 10 8 - 10 8 - 10 8 - 10 | 60s | |
5. Seated Dumbbell Shoulder Press | 4 | 12 8 - 12 8 - 12 8 - 12 | 60s | |
6. Dumbbell Lateral Raise | 3 | 8 - 12 | 60s | |
7. Decline Sit Up | 3 | 20 | 60s | |
Tuesday - Workout B
Scroll to topCompound lifts will begin with one or two higher rep-range warmup sets
| Exercise | Sets | Reps | Rest | |
1. Barbell Biceps Curl | 5 | 12 8 - 10 8 - 10 8 - 10 8 - 10 | 60s | |
2. Weighted Triceps Dip | 5 | 12 8 - 10 8 - 10 8 - 10 8 - 10 | 60s | |
3. Standing Calf Raises | 5 | 12 8 - 10 8 - 10 8 - 10 8 - 10 | 60s | |
4. Barbell Squat | 6 | 12 12 8 - 12 8 - 12 8 - 12 8 - 12 | 60s | |
5. Barbell Lunge | 4 | 10 - 12 | 60s | |
6. Lying Cable Hamstring Curl | 5 | 12 10 - 12 10 - 12 10 - 12 10 - 12 | 60s | |
7. Hanging Straight Leg Raise | 3 | 20 | 60s | |
Thursday - Workout C
Scroll to topCompound lifts will begin with one or two higher rep-range warmup sets
| Exercise | Sets | Reps | Rest | |
1. Barbell Incline Bench Press | 6 | 12 12 8 - 10 8 - 10 8 - 10 8 - 10 | 60s | |
2. Dumbbell Bench Press | 4 | 8 - 10 | 60s | |
3. Wide-Grip Pullup | 6 | 12 12 AMAP AMAP AMAP AMAP | 60s | |
4. Lying T-Bar Row | 5 | 12 8 - 10 8 - 10 8 - 10 8 - 10 | 60s | |
5. Standing Dumbbell Upright Row | 4 | 12 8 - 12 8 - 12 8 - 12 | 60s | |
6. Standing Barbell Military Press (AKA Overhead Press) | 3 | 8 - 12 | 60s | |
7. Sit Up | 3 | 20 | 60s | |
Friday - Workout D
Scroll to top| Exercise | Sets | Reps | Rest | |
1. Alternating Incline Dumbbell Biceps Curl | 5 | 12 8 - 10 8 - 10 8 - 10 8 - 10 | 60s | |
2. Decline Close Grip Bench Press | 5 | 12 8 - 10 8 - 10 8 - 10 8 - 10 | 60s | |
3. Seated Calf Raise Machine | 5 | 12 8 - 12 8 - 12 8 - 12 8 - 12 | 60s | |
4. 45 Degree Leg Press | 6 | 12 12 8 - 12 8 - 12 8 - 12 8 - 12 | 60s | |
5. Dumbbell Bulgarian Split Squat_male_v5_thumb100Poster_capoff.jpg) | 4 | 8 - 12 | 60s | |
6. Romanian Deadlift | 5 | 12 8 - 12 8 - 12 8 - 12 8 - 12 | 60s | |
7. Lying Leg Raise With Hip Thrust (on Bench) | 3 | 20 | 60s | |
Date Created: 5/15/2018, UTC
Last Updated: 9/12/2020, UTC
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