Free personalized workout plan

Compound Focus 4 Day Mass and Power Program

By mywrkouts.com

Experience

Beginner (1-2 years)

Days per week

4 days

Time

79 minutes

Genders

Male

Goals

Build Muscle (Male)
Gain Strength (Male)
Description

This 4 day workout plan focuses on compound lifts in order to focus on building muscle, power, and maintaining a high level of functional strength. Compound lifts force all of your muscles to wo

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Equipment

Barbell, Bodyweight, Dumbbell, Machine, Other, Pull up bar

Average Exertion

60%

Average Cardio Intensity

30%

Workout Type

Split

Experience

Beginner (1-2 years)

Time

79 minutes

Genders

Male

Days per week

4 days

Goals

Build Muscle (Male)
Gain Strength (Male)
Description

This 4 day workout plan focuses on compound lifts in order to focus on building muscle, power, and maintaining a high level of functional strength. Compound lifts force all of your muscles to wo

Show More

Equipment

Barbell, Bodyweight, Dumbbell, Machine, Other, Pull up bar

Avg Exertion

60%

Workout Type

Split

Avg Cardio Intensity

30%

Week 1


Monday - Upper Body Focus

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ExerciseSetsRepsRestNotes
1. Barbell Incline Bench Press6 sets12, 12, 4 - 8, 4 - 8, 4 - 8, 4 - 8 reps60s
2. Barbell Bench Press4 sets4 - 8 reps60s
3. Close Grip Pull Up
Close Grip Pull Up
6 sets12, 12, 4 - 8, 4 - 8, 4 - 8, 4 - 8 reps60s
Weighted if needed
4. Lying T-Bar Row5 sets12, 4 - 8, 4 - 8, 4 - 8, 4 - 8 reps60s
5. Seated Dumbbell Shoulder Press
Seated Dumbbell Shoulder Press
3 sets6 - 10 reps60s
6. Dumbbell Lateral Raise
Dumbbell Lateral Raise
3 sets6 - 10 reps60s
7. Floor Crunch (legs on bench)
Floor Crunch (legs on bench)
3 sets20 reps30s

Tuesday - Lower Body Focus

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ExerciseSetsRepsRestNotes
1. Seated Calf Raise Machine
Seated Calf Raise Machine
6 sets12, 12, 6 - 10, 6 - 10, 6 - 10, 6 - 10 reps30s
2. Stiff-Legged Barbell Deadlift5 sets12, 12, 6 - 10, 6 - 10, 6 - 10 reps60s
3. Barbell Squat6 sets12, 12, 4 - 8, 4 - 8, 4 - 8, 4 - 8 reps90s
4. Dumbbell Bulgarian Split Squat
Dumbbell Bulgarian Split Squat
3 sets6 - 10 reps60s
5. Barbell Biceps Curl
Barbell Biceps Curl
6 sets12, 12, 4 - 8, 4 - 8, 4 - 8, 4 - 8 reps60s
6. Decline Close Grip Bench Press
Decline Close Grip Bench Press
6 sets12, 12, 4 - 8, 4 - 8, 4 - 8, 4 - 8 reps60s
7. Hanging Straight Leg Raise
Hanging Straight Leg Raise
3 sets20 reps30s

Thursday - Upper Body Focus

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ExerciseSetsRepsRestNotes
1. Incline Dumbbell Press
Incline Dumbbell Press
6 sets12, 12, 6 - 10, 6 - 10, 6 - 10, 6 - 10s60s
2. Dumbbell Bench Press
Dumbbell Bench Press
4 sets6 - 10 reps60s
3. Wide-Grip Pullup6 sets12, 12, 6 - 10, 6 - 10, 6 - 10, 6 - 10 reps60s
Weighted if needed
4. Bent Over Barbell Row5 sets12, 6 - 10, 6 - 10, 6 - 10, 6 - 10 reps60s
5. Barbell Push Press3 sets6 - 12 reps60s
6. Barbell Wide Grip Upright Row
Barbell Wide Grip Upright Row
3 sets8 - 12 reps60s
7. Sit Up3 sets20 reps30s

Friday - Lower Body Focus

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ExerciseSetsRepsRestNotes
1. Standing Machine Calf Raise6 sets12, 12, 8 - 12, 8 - 12, 8 - 12, 8 - 12 reps30s
2. Stiff-Legged Dumbbell Deadlift5 sets12, 12, 8 - 12, 8 - 12, 8 - 12 reps60s
3. Dumbbell Bulgarian Split Squat
Dumbbell Bulgarian Split Squat
6 sets12, 12, 8 - 12, 8 - 12, 8 - 12, 8 - 12 reps60s
4. Crossed-Arm Barbell Front Squat
Crossed-Arm Barbell Front Squat
4 sets6 - 10 reps60s
5. Seated Dumbbell Biceps Curl
Seated Dumbbell Biceps Curl
6 sets12, 12, 6 - 10, 6 - 10, 6 - 10, 6 - 10 reps60s
6. Weighted Chest Dip6 sets12, 12, 6 - 10, 6 - 10, 6 - 10, 6 - 10 reps60s
Parallel Bar
7. Lying Floor Leg Raise3 sets20 reps60s

Date Created: 5/28/18, 8:26 PM


Last Updated: 9/12/20, 9:36 PM

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