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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 | 1 weeks
Good for
Men's Build Muscle
Equipment
2 x Dumbbell, Ab Wheel, Barbell, Bodyweight, Crossover Cable Machine, EZ Bar, Machine
Statistics
Average Carido 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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5 sets, 10 reps, (rest 60s)
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Seated Calf Raise Machine
4 sets, 10 reps, (rest 60s)
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Tuesday - Workout B (Bench Press)

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Seated Dumbbell Arnold Press
5 sets, 10 reps, (rest 60s)
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Thursday - Workout C (Dead Lift)

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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)
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4 sets, 10 reps, (rest 60s)
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Date Created: 4/11/2018, UTC


Last Updated: 6/7/2021, UTC

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