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Countdown to AMRAP 4 Day Muscle Growth Routine

By M&S Writers

Experience
Intermediate (2-3 years)
Time
59 minutes/day | 4 days/week
Good for
Build Muscle
Equipment
2 x Dumbbell, 45 Degree Leg Press Machine, Ab Wheel, Barbell, Bodyweight, Crossover Cable Machine, EZ Bar, Flat Bench, Incline Bench, Lat Pulldown Bar, Lat Pulldown Cable Machine, Lying Leg Curl Machine, Machine, Squat Rack
Statistics
Average Cardio Intensity
30%
Average Exertion
60%
Description

This 4 day workout routine utilizes a countdown rep schema into an AMRAP set with heavy compound lifts to facilitate muscle growth. The set organization for each exercise looks like this:

  • Set 1 - 5 reps
  • Set 2 - 4 reps
  • Set 3 - 3 reps
  • Set 4 - 2 reps
  • Set 5 - As many reps as possible (MAX)

Use a weight between 60% and 80% of your one rep maximum, and increase the weight used once you can perform 3 or more reps on your 5th set. With high intensity compound lifts and AMRAP sets to exhaust your muscles, this routine is great for intermediate lifters looking to add variety and muscle mass.

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Monday - Workout A (Squat)

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Barbell Back Squat demonstrationPlay Barbell Back Squat demonstration
5 sets, 5, 4, 3, 2, AMAP reps, (rest 60s)
Show Alternative Exercises
Barbell Shrug demonstrationPlay Barbell Shrug demonstration
5 sets, 10 reps, (rest 60s)
Show Alternative Exercises
Stiff-Legged Dumbbell Deadlift demonstrationPlay Stiff-Legged Dumbbell Deadlift demonstration
5 sets, 10 reps, (rest 60s)
Show Alternative Exercises
Seated Calf Raise Machine
4 sets, 10 reps, (rest 60s)
Show Alternative Exercises
Plank demonstrationPlay Plank demonstration
4 sets, 60s, (rest 60s)
Show Alternative Exercises

Tuesday - Workout B (Bench Press)

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Barbell Bench Press demonstrationPlay Barbell Bench Press demonstration
5 sets, 5, 4, 3, 2, AMAP reps, (rest 60s)
Show Alternative Exercises
Close-Grip Front Lat Pulldown demonstrationPlay Close-Grip Front Lat Pulldown demonstration
5 sets, 10 reps, (rest 60s)
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Seated Dumbbell Arnold Press
5 sets, 10 reps, (rest 60s)
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Cable Tricep Extension demonstrationPlay Cable Tricep Extension demonstration
4 sets, 10 reps, (rest 60s)
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EZ-Bar Curl demonstrationPlay EZ-Bar Curl demonstration
4 sets, 10 reps, (rest 60s)
Show Alternative Exercises

Thursday - Workout C (Dead Lift)

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Barbell Deadlift demonstrationPlay Barbell Deadlift demonstration
5 sets, 5, 4, 3, 2, AMAP reps, (rest 60s)
Show Alternative Exercises
45 Degree Leg Press demonstrationPlay 45 Degree Leg Press demonstration
5 sets, 10 reps, (rest 60s)
Show Alternative Exercises
Lying Leg Curls demonstrationPlay Lying Leg Curls demonstration
5 sets, 10 reps, (rest 60s)
Show Alternative Exercises
Standing Calf Raises demonstrationPlay Standing Calf Raises demonstration
4 sets, 10 reps, (rest 60s)
Show Alternative Exercises
Kneeling Ab Wheel demonstrationPlay Kneeling Ab Wheel demonstration
4 sets, 10 reps, (rest 60s)
Show Alternative Exercises

Friday - Workout D (Military Press)

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Standing Barbell Military Press (AKA Overhead Press)
5 sets, 5, 4, 3, 2, AMAP reps, (rest 60s)
Show Alternative Exercises
Bent Over Barbell Row demonstrationPlay Bent Over Barbell Row demonstration
5 sets, 10 reps, (rest 60s)
Show Alternative Exercises
Incline Dumbbell Press demonstrationPlay Incline Dumbbell Press demonstration
5 sets, 10 reps, (rest 60s)
Show Alternative Exercises
Show Alternative Exercises

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4 sets, 10 reps, (rest 60s)
Show Alternative Exercises

Date Created: 4/11/2018, EDT


Last Updated: 6/6/2021, EDT

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