Countdown to AMRAP 4 Day Muscle Growth Routine

By M&S Writers

	Intermediate (2-3 years)
	50 minutes/day \| 4 days/week
	Build Muscle
	Barbell, Squat Rack, 2 x Dumbbell, Seated Calf Raise Machine, Bodyweight, Flat Bench, Lat Pulldown Cable Machine, Lat Pulldown Bar, Rope Cable Machine, Straight Bar Attachment, EZ Bar, 45 Degree Leg Press Machine, Lying Leg Curl Machine, Steps, Ab Wheel, Incline Bench Show More

Average Exertion

Average Cardio Intensity

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.

Description

Week 1 Overview

Day 1:

Monday - Workout A (Squat)

Day 2:

Tuesday - Workout B (Bench Press)

Day 3:

Rest

Day 4:

Thursday - Workout C (Dead Lift)

Day 5:

Friday - Workout D (Military Press)

Day 6:

Rest

Day 7:

Rest

Day 1 - Monday - Workout A (Squat)

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Exercise	Sets	Reps	Rest
1.Barbell Back Squat	5 sets	5 reps	60s
2.Barbell Shrug	5 sets	10 reps	60s
3.Stiff-Legged Dumbbell Deadlift	5 sets	10 reps	60s
4.Seated Calf Raise Machine	4 sets	10 reps	60s
5.Plank	4 sets	60s	60s

Day 2 - Tuesday - Workout B (Bench Press)

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Exercise	Sets	Reps	Rest
1.Barbell Bench Press	5 sets	5 reps	60s
2.Close-Grip Front Lat Pulldown	5 sets	10 reps	60s
3.Seated Dumbbell Arnold Press	5 sets	10 reps	60s
4.Cable Tricep Extension	4 sets	10 reps	60s
5.EZ-Bar Curl	4 sets	10 reps	60s

Day 4 - Thursday - Workout C (Dead Lift)

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Exercise	Sets	Reps	Rest
1.Barbell Deadlift	5 sets	5 reps	60s
2.45 Degree Leg Press	5 sets	10 reps	60s
3.Lying Leg Curls	5 sets	10 reps	60s
4.Standing Calf Raises	4 sets	10 reps	60s
5.Kneeling Ab Wheel	4 sets	10 reps	60s

Day 5 - Friday - Workout D (Military Press)

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Exercise	Sets	Reps	Rest
1.Standing Barbell Military Press (AKA Overhead Press)	5 sets	5 reps	60s
2.Bent Over Barbell Row	5 sets	10 reps	60s
3.Incline Dumbbell Press	5 sets	10 reps	60s
4.Barbell Lying Triceps Extension (Skullcrusher)	4 sets	10 reps	60s
5.Standing Alternating Dumbbell Curls	4 sets	10 reps	60s

Date Created: 4/11/2018, UTC

Last Updated: 6/7/2021, UTC

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