4 Day Volume Focus Muscle Growth Workout

By mywrkouts.com

Experience

Beginner (1-2 years)

Days per week

4 days

Time

60 minutes

Genders

Male

Goals

Build Muscle (Male)

Description

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 p

Source

myworkouts

Equipment

Barbell, Cable, Dumbbell, Machine, Pull up bar

Average Exertion

Average Cardio Intensity

Workout Type

Split

Experience

Beginner (1-2 years)

Time

60 minutes

Genders

Male

Days per week

4 days

Goals

Build Muscle (Male)

Description

Equipment

Barbell, Cable, Dumbbell, Machine, 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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Exercise	Sets	Reps	Rest
1. Barbell Bench Press How to PROPERLY Bench Press \| FIX YOUR FORM NOW by Colossus Fitness	4 sets	6 - 8 reps	60s
2. Bent Over Barbell Row Barbell Bent Over Rows by Avid Fitness	4 sets	6 - 8 reps	60s
3. Incline Dumbbell Press ▶	3 sets	8 - 10 reps	60s
4. Lat Pulldown EASY TUTORIAL: HOW TO DO A LAT PULLDOWN \| Proper Form, Proper Technique, Tips by Xavier Thompson	3 sets	8 - 10 reps	60s
5. Dumbbell Lateral Raise ▶	3 sets	10 - 12 reps	60s
6. Standing Dumbbell Biceps Curl BICEPS CURL (STANDING) by U.S. NAVY SEAL AND SWCC OFFICIAL CHANNEL	3 sets	10 - 12 reps	60s
7. Barbell Lying Triceps Extension (Skullcrusher) Barbell skull crusher- perfect technique! MPT by Travis Pantelic	3 sets	10 - 12 reps	60s

Tuesday - Workout B

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Exercise	Sets	Reps	Rest
1. Barbell Squat Barbell Squat - Step by Step Instructional Video by Best Barbells	4 sets	6 - 8 reps	60s
2. Barbell Lunge Barbell Lunge Front Stationary by bodybuilding2014	3 sets	8 - 10 reps	60s
3. Lying Leg Curls Lying Leg Curl \| Execution Series \| PhysiqueDevelopment.com by Physique Development	3 sets	10 - 12 reps	60s
4. Seated Calf Raise Machine ▶	4 sets	10 - 12 reps	60s
5. Kneeling Cable Crunch ▶	4 sets	10 - 12 reps	60s

Thursday - Workout C

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Exercise	Sets	Reps	Rest
1. Standing Barbell Military Press (AKA Overhead Press) ▶	4 sets	6 - 8 reps	60s
2. Pull-up 101 REPS / MUSCLE UPS, DIPS, PULL UPS by Javi Ales Robles	4 sets	6 - 8 reps	60s
3. Incline Dumbbell Press ▶	3 sets	8 - 10 reps	60s
4. Seated Cable Row ▶	3 sets	8 - 10 reps	60s
5. Dumbbell Flys ▶	3 sets	10 - 12 reps	60s
6. Barbell Biceps Curl ▶	3 sets	10 - 12 reps	60s
7. Cable Tricep Extension ▶	3 sets	10 - 12 reps	60s

Friday - Workout D

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Exercise	Sets	Reps	Rest
1. Romanian Deadlift Romanian deadlift RDL by FreeMyBody77	4 sets	6 - 8 reps	60s
2. 45 Degree Leg Press How to PROPERLY Leg Press \| 3 Leg Press Variations for Muscle Gain by Colossus Fitness	3 sets	8 - 10 reps	60s
3. Leg Extensions Proper Leg Extensions with no knee pain by EditYourBody	3 sets	8 - 10 reps	60s
4. Seated Calf Raise Machine ▶	4 sets	10 - 12 reps	60s
5. Kneeling Cable Crunch ▶	4 sets	10 - 12 reps	60s

4 Day Volume Focus Muscle Growth Workout

Workout Overview

Week 1

Week 1

Monday - Workout A

Tuesday - Workout B

Thursday - Workout C

Friday - Workout D

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