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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

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Equipment

Barbell, Cable, Dumbbell, Machine, Pull up bar

Average Exertion

60%

Average Cardio Intensity

30%

Workout Type

Split

Experience

Beginner (1-2 years)

Time

60 minutes

Genders

Male

Days per week

4 days

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

Show More

Equipment

Barbell, Cable, Dumbbell, Machine, Pull up bar

Avg Exertion

60%

Workout Type

Split

Avg Cardio Intensity

30%

Week 1


Thursday - Workout C

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ExerciseSetsRepsRestNotes
1. Standing Barbell Military Press (AKA Overhead Press)
Standing Barbell Military Press (AKA Overhead Press)
4 sets6 - 8 reps60s
2. Pull-up4 sets6 - 8 reps60s
3. Incline Dumbbell Press
Incline Dumbbell Press
3 sets8 - 10 reps60s
4. Seated Cable Row
Seated Cable Row
3 sets8 - 10 reps60s
5. Dumbbell Flys
Dumbbell Flys
3 sets10 - 12 reps60s
6. Barbell Biceps Curl
Barbell Biceps Curl
3 sets10 - 12 reps60s
7. Cable Tricep Extension
Cable Tricep Extension
3 sets10 - 12 reps60s

Date Created: 5/31/18, 11:15 AM


Last Updated: 9/12/20, 9:39 PM

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