myworkouts.io logo

Free personalized workout plan

Get started

4 Day Volume Focus Muscle Growth Workout

By Dylan Willett

Experience
Beginner (1-2 years)
Time
60 minutes/day | 4 days/week
Good for
Build Muscle
Equipment
2 x Dumbbell, Barbell, Crossover Cable Machine, Lat Pulldown Cable Machine, Machine, Pull up bar
Statistics
Average Cardio Intensity
30%
Average Exertion
60%
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 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.

Show More


Monday - Workout A

Scroll to top

Barbell Bench Press demonstrationPlay Barbell Bench Press demonstration
1. Barbell Bench Press
4 sets, 6 - 8 reps, (rest 60s)
Show Alternative Exercises
Bent Over Barbell Row demonstrationPlay Bent Over Barbell Row demonstration
2. Bent Over Barbell Row
4 sets, 6 - 8 reps, (rest 60s)
Show Alternative Exercises
Incline Dumbbell Press demonstrationPlay Incline Dumbbell Press demonstration
3. Incline Dumbbell Press
3 sets, 8 - 10 reps, (rest 60s)
Show Alternative Exercises
Lat Pulldown demonstrationPlay Lat Pulldown demonstration
4. Lat Pulldown
3 sets, 8 - 10 reps, (rest 60s)
Show Alternative Exercises
Dumbbell Lateral Raise▶
5. Dumbbell Lateral Raise
3 sets, 10 - 12 reps, (rest 60s)
Show Alternative Exercises
Standing Dumbbell Biceps Curl demonstrationPlay Standing Dumbbell Biceps Curl demonstration
6. Standing Dumbbell Biceps Curl
3 sets, 10 - 12 reps, (rest 60s)
Show Alternative Exercises
Barbell Lying Triceps Extension (Skullcrusher) demonstrationPlay Barbell Lying Triceps Extension (Skullcrusher) demonstration
7. Barbell Lying Triceps Extension (Skullcrusher)
3 sets, 10 - 12 reps, (rest 60s)
Show Alternative Exercises

Tuesday - Workout B

Scroll to top

Barbell Squat demonstrationPlay Barbell Squat demonstration
1. Barbell Squat
4 sets, 6 - 8 reps, (rest 60s)
Show Alternative Exercises
Barbell Lunge demonstrationPlay Barbell Lunge demonstration
2. Barbell Lunge
3 sets, 8 - 10 reps, (rest 60s)
Show Alternative Exercises
Lying Leg Curls demonstrationPlay Lying Leg Curls demonstration
3. Lying Leg Curls
3 sets, 10 - 12 reps, (rest 60s)
Show Alternative Exercises
Seated Calf Raise Machine▶
4. Seated Calf Raise Machine
4 sets, 10 - 12 reps, (rest 60s)
Show Alternative Exercises
Kneeling Cable Crunch demonstrationPlay Kneeling Cable Crunch demonstration
5. Kneeling Cable Crunch
4 sets, 10 - 12 reps, (rest 60s)
Show Alternative Exercises

Thursday - Workout C

Scroll to top

Standing Barbell Military Press (AKA Overhead Press)▶
1. Standing Barbell Military Press (AKA Overhead Press)
4 sets, 6 - 8 reps, (rest 60s)
Show Alternative Exercises
Pull-up demonstrationPlay Pull-up demonstration
2. Pull-up
4 sets, 6 - 8 reps, (rest 60s)
Show Alternative Exercises
Incline Dumbbell Press demonstrationPlay Incline Dumbbell Press demonstration
3. Incline Dumbbell Press
3 sets, 8 - 10 reps, (rest 60s)
Show Alternative Exercises
Seated Cable Row▶
4. Seated Cable Row
3 sets, 8 - 10 reps, (rest 60s)
Show Alternative Exercises
Dumbbell Flys demonstrationPlay Dumbbell Flys demonstration
5. Dumbbell Flys
3 sets, 10 - 12 reps, (rest 60s)
Show Alternative Exercises
Barbell Biceps Curl demonstrationPlay Barbell Biceps Curl demonstration
6. Barbell Biceps Curl
3 sets, 10 - 12 reps, (rest 60s)
Show Alternative Exercises
Cable Tricep Extension demonstrationPlay Cable Tricep Extension demonstration
7. Cable Tricep Extension
3 sets, 10 - 12 reps, (rest 60s)
Show Alternative Exercises

Friday - Workout D

Scroll to top

Romanian Deadlift demonstrationPlay Romanian Deadlift demonstration
1. Romanian Deadlift
4 sets, 6 - 8 reps, (rest 60s)
Show Alternative Exercises
45 Degree Leg Press demonstrationPlay 45 Degree Leg Press demonstration
2. 45 Degree Leg Press
3 sets, 8 - 10 reps, (rest 60s)
Show Alternative Exercises
Leg Extensions demonstrationPlay Leg Extensions demonstration
3. Leg Extensions
3 sets, 8 - 10 reps, (rest 60s)
Show Alternative Exercises
Seated Calf Raise Machine▶
4. Seated Calf Raise Machine
4 sets, 10 - 12 reps, (rest 60s)
Show Alternative Exercises
Kneeling Cable Crunch demonstrationPlay Kneeling Cable Crunch demonstration
5. Kneeling Cable Crunch
4 sets, 10 - 12 reps, (rest 60s)
Show Alternative Exercises

Date Created: 5/31/2018, UTC


Last Updated: 6/5/2021, UTC

Similar Workouts

See More Similar WorkoutsSee More Similar Workouts

More Workouts by mywrkouts.com

See More More Workouts by mywrkouts.comSee More More Workouts by mywrkouts.com

More workouts like this

Men's Build Muscle

Find your perfect workout

Answer a few questions and find a workout plan personalized to you.

Get your personalized workout plan