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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.

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Monday - Workout A

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

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

Thursday - Workout C

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Standing Barbell Military Press (AKA Overhead Press)
4 sets, 6 - 8 reps, (rest 60s)
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Pull-up demonstrationPlay Pull-up demonstration
4 sets, 6 - 8 reps, (rest 60s)
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Incline Dumbbell Press demonstrationPlay Incline Dumbbell Press demonstration
3 sets, 8 - 10 reps, (rest 60s)
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Seated Cable Row
3 sets, 8 - 10 reps, (rest 60s)
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Dumbbell Flys demonstrationPlay Dumbbell Flys demonstration
3 sets, 10 - 12 reps, (rest 60s)
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Barbell Biceps Curl demonstrationPlay Barbell Biceps Curl demonstration
3 sets, 10 - 12 reps, (rest 60s)
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Cable Tricep Extension demonstrationPlay Cable Tricep Extension demonstration
3 sets, 10 - 12 reps, (rest 60s)
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Friday - Workout D

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

Date Created: 5/31/2018, UTC


Last Updated: 6/5/2021, UTC

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