Free personalized workout plan

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
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
4 sets, 8 - 10 reps, (rest 60s)
Show Alternative Exercises
Chin-up demonstrationPlay Chin-up demonstration
6 sets, 12, 12, AMAP, AMAP, AMAP, AMAP reps, (rest 60s)
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Bent Over Barbell Row demonstrationPlay Bent Over Barbell Row demonstration
5 sets, 12, 8 - 10, 8 - 10, 8 - 10, 8 - 10 reps, (rest 60s)
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Seated Dumbbell Shoulder Press
4 sets, 12, 8 - 12, 8 - 12, 8 - 12 reps, (rest 60s)
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Dumbbell Lateral Raise
3 sets, 8 - 12 reps, (rest 60s)
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Decline Sit Up demonstrationPlay Decline Sit Up demonstration
3 sets, 20 reps, (rest 60s)
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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
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
5 sets, 12, 8 - 10, 8 - 10, 8 - 10, 8 - 10 reps, (rest 60s)
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Standing Calf Raises demonstrationPlay Standing Calf Raises demonstration
5 sets, 12, 8 - 10, 8 - 10, 8 - 10, 8 - 10 reps, (rest 60s)
Show Alternative Exercises
Barbell Squat demonstrationPlay Barbell Squat demonstration
6 sets, 12, 12, 8 - 12, 8 - 12, 8 - 12, 8 - 12 reps, (rest 60s)
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Barbell Lunge demonstrationPlay Barbell Lunge demonstration
4 sets, 10 - 12 reps, (rest 60s)
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Lying Cable Hamstring Curl demonstrationPlay Lying Cable Hamstring Curl demonstration
5 sets, 12, 10 - 12, 10 - 12, 10 - 12, 10 - 12 reps, (rest 60s)
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Hanging Straight Leg Raise demonstrationPlay Hanging Straight Leg Raise demonstration
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
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
4 sets, 8 - 10 reps, (rest 60s)
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Wide-Grip Pullup demonstrationPlay Wide-Grip Pullup demonstration
6 sets, 12, 12, AMAP, AMAP, AMAP, AMAP reps, (rest 60s)
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Lying T-Bar Row demonstrationPlay Lying T-Bar Row demonstration
5 sets, 12, 8 - 10, 8 - 10, 8 - 10, 8 - 10 reps, (rest 60s)
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Standing Dumbbell Upright Row demonstrationPlay Standing Dumbbell Upright Row demonstration
4 sets, 12, 8 - 12, 8 - 12, 8 - 12 reps, (rest 60s)
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Standing Barbell Military Press (AKA Overhead Press)
3 sets, 8 - 12 reps, (rest 60s)
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Sit Up demonstrationPlay Sit Up demonstration
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
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
5 sets, 12, 8 - 10, 8 - 10, 8 - 10, 8 - 10 reps, (rest 60s)
Show Alternative Exercises
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
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
4 sets, 8 - 12 reps, (rest 60s)
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Romanian Deadlift demonstrationPlay Romanian Deadlift demonstration
5 sets, 12, 8 - 12, 8 - 12, 8 - 12, 8 - 12 reps, (rest 60s)
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Lying Leg Raise With Hip Thrust (on Bench) demonstrationPlay Lying Leg Raise With Hip Thrust (on Bench) demonstration
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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