4 Day Volume Focus Muscle Growth Workout

Google Sheet Workout Export

By Dylan Willett

Experience Intermediate (2-3 years)
Time 52 minutes/day | 4 days/week
Goals
Equipment

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Average Exertion
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60%
Average Cardio Intensity
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30%

This 4 day split focuses on optimizing the volume your muscles need to grow as quickly as possible. Volume is the amount of exercise (measured in reps) at a certain intensity a muscle group is doing per week. Studies have shown that a range of 60-120 reps per week per muscle group is optimal for muscle growth, the higher end being with lower intensity/weight, and vice versa. This workout abides by that rule and ensures your muscles are getting every bit of the volume they need to make sure they are growing (with proper nutrition, of course). Beginners looking to apply tried and true muscle growth methods to their workout will be a fit for this routine.

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Description



Google Sheet Workout Export

ExerciseSetsRepsRest
1.Barbell Bench Press
4 sets6-8 reps60s
2.Bent Over Barbell Row
4 sets6-8 reps60s
3.Incline Dumbbell Press
3 sets8-10 reps60s
4.Lat Pulldown
3 sets8-10 reps60s
5.Dumbbell Lateral Raise
3 sets10-12 reps60s
6.Standing Dumbbell Biceps Curl
3 sets10-12 reps60s
7.Barbell Lying Triceps Extension (Skullcrusher)
3 sets10-12 reps60s
Google Sheet Workout Export

ExerciseSetsRepsRest
1.Barbell Back Squat
4 sets6-8 reps60s
2.Barbell Lunge
3 sets8-10 reps60s
3.Lying Leg Curls
3 sets10-12 reps60s
4.Seated Calf Raise Machine
4 sets10-12 reps60s
5.Kneeling Cable Crunch
4 sets10-12 reps60s
Google Sheet Workout Export

ExerciseSetsRepsRest
1.Standing Barbell Military Press (AKA Overhead Press)
4 sets6-8 reps60s
2.Pull-up
4 sets6-8 reps60s
3.Incline Dumbbell Press
3 sets8-10 reps60s
4.Seated Cable Row
3 sets8-10 reps60s
5.Dumbbell Flyes
3 sets10-12 reps60s
6.Barbell Biceps Curl
3 sets10-12 reps60s
7.Cable Tricep Extension
3 sets10-12 reps60s
Google Sheet Workout Export

ExerciseSetsRepsRest
1.Barbell Romanian Deadlift
4 sets6-8 reps60s
2.45 Degree Leg Press
3 sets8-10 reps60s
3.Leg Extensions
3 sets8-10 reps60s
4.Seated Calf Raise Machine
4 sets10-12 reps60s
5.Kneeling Cable Crunch
4 sets10-12 reps60s

Date Created: 5/31/2018, UTC


Last Updated: 10/27/2021, UTC





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