Free personalized workout plan

Countdown to AMRAP 4 Day Muscle Growth Routine

By mywrkouts.com

Experience

Intermediate (2-3 years)

Days per week

4 days

Time

59 minutes

Genders

Male

Goals

Build Muscle (Male)
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

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Equipment

Ab Wheel, Barbell, Bodyweight, Cable, Dumbbell, EZ Bar, Machine

Average Exertion

60%

Average Cardio Intensity

30%

Workout Type

Split

Experience

Intermediate (2-3 years)

Time

59 minutes

Genders

Male

Days per week

4 days

Goals

Build Muscle (Male)
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

Show More

Equipment

Ab Wheel, Barbell, Bodyweight, Cable, Dumbbell, EZ Bar, Machine

Avg Exertion

60%

Workout Type

Split

Avg Cardio Intensity

30%

Week 1


Tuesday - Workout B (Bench Press)

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ExerciseSetsRepsRestNotes
1. Barbell Bench Press5 sets5, 4, 3, 2, AMAP reps60s
2. Close-Grip Front Lat Pulldown
Close-Grip Front Lat Pulldown
5 sets10 reps60s
3. Seated Dumbbell Arnold Press
Seated Dumbbell Arnold Press
5 sets10 reps60s
4. Cable Tricep Extension
Cable Tricep Extension
4 sets10 reps60s
5. EZ-Bar Curl
EZ-Bar Curl
4 sets10 reps60s

Friday - Workout D (Military Press)

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ExerciseSetsRepsRestNotes
1. Standing Barbell Military Press (AKA Overhead Press)
Standing Barbell Military Press (AKA Overhead Press)
5 sets5, 4, 3, 2, AMAP reps60s
2. Bent Over Barbell Row5 sets10 reps60s
3. Incline Dumbbell Press
Incline Dumbbell Press
5 sets10 reps60s
4. Barbell Lying Triceps Extension (Skullcrusher)4 sets10 reps60s
5. Dumbbell Curl

No media available

4 sets10 reps60s

Date Created: 4/11/18, 4:45 PM


Last Updated: 9/12/20, 9:35 PM

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