Free personalized workout plan

Maximum Tension Time For Muscle Growth Workout

By mywrkouts.com

Experience

Advanced (3+ years)

Days per week

4 days

Time

68 minutes

Genders

Male

Goals

Build Muscle (Male)
Description

This 4 day workout routine utilizes both prolonged time under tension and mulitple overloading protocols in order to create the perfect stimulus for muscle growth. Each workout utilizes the time under

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Equipment

Barbell, Bodyweight, Cable, Dips Bar, Dumbbell, EZ Bar, Exercise Ball, Machine, Pull up bar

Average Exertion

60%

Average Cardio Intensity

30%

Workout Type

Split

Experience

Advanced (3+ years)

Time

68 minutes

Genders

Male

Days per week

4 days

Goals

Build Muscle (Male)
Description

This 4 day workout routine utilizes both prolonged time under tension and mulitple overloading protocols in order to create the perfect stimulus for muscle growth. Each workout utilizes the time under

Show More

Equipment

Barbell, Bodyweight, Cable, Dips Bar, Dumbbell, EZ Bar, Exercise Ball, Machine, Pull up bar

Avg Exertion

60%

Workout Type

Split

Avg Cardio Intensity

30%

Week 1


Monday - Workout A

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ExerciseSetsRepsRestNotes
1. Leg Extensions4 sets8 - 12 reps60s
Time under tension protocol Drop set protocol for last set
2A. Wide-Stance Barbell Squat4 sets8 - 12 reps60s
Rest pause protocol
2B. Narrow Stance Squats4 sets20 reps60s
3. 45 Degree Leg Press2 sets12 - 15 reps60s
Time under tension protocol
4. Walking Dumbbell Lunge3 sets25 reps60s
5A. Donkey Calf Raise
Donkey Calf Raise
4 sets20 reps60s
Time under tension protocol
5B. Seated Calf Raise Machine
Seated Calf Raise Machine
4 sets20 reps60s
- TUT
6A. Barbell Rollout4 sets20 reps60s
6B. Crunch (on stability ball, arms crossed)
Crunch (on stability ball, arms crossed)
4 sets20 reps60s

Tuesday - Workout B

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ExerciseSetsRepsRestNotes
1. Dumbbell Lateral Raise
Dumbbell Lateral Raise
4 sets8 - 12 reps60s
Time under tension protocol
2A. Standing Barbell Military Press (AKA Overhead Press)
Standing Barbell Military Press (AKA Overhead Press)
4 sets8 - 12 reps60s
2B. Front Two-Dumbbell Raise
Front Two-Dumbbell Raise
4 sets8 - 12 reps60s
Rest Pause Protocol
3. Rear Delt Raise2 sets8 - 12 reps60s
4A. Barbell Bench Press3 sets8 - 12 reps60s
4B. Incline Dumbbell Press
Incline Dumbbell Press
3 sets8 - 12 reps60s
Time under tension protocol
4C. Dumbbell Flys
Dumbbell Flys
3 sets8 - 12 reps60s
5. Hammer Strength Bench Press
Hammer Strength Bench Press
3 sets8 - 12 reps60s
Drop set protocol on final set

Thursday - Workout C

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ExerciseSetsRepsRestNotes
1. Close-Grip Front Lat Pulldown
Close-Grip Front Lat Pulldown
4 sets8 - 12 reps60s
Time under tension protocol Drop set protocol on last set
2A. Pull-up4 sets8 - 12 reps60s
2B. Underhand-Grip Lat Pulldown
Underhand-Grip Lat Pulldown
4 sets8 - 12 reps60s
Rest pause Protocol
3. Barbell Deadlift4 sets8 - 12 reps60s
4. Straight-Arm Pulldown3 sets12 - 15 reps60s
Time under tension protocol
5. Romanian Deadlift4 sets15 reps60s
6. Lying Leg Curls4 sets8 - 12 reps60s
Time under tension protocol Drop set protocol on last set

Saturday - Workout D

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ExerciseSetsRepsRestNotes
1A. Barbell Biceps Curl
Barbell Biceps Curl
4 sets8 - 12 reps60s
1B. Standing Hammer Curl4 sets8 - 12 reps60s
2. Alternating Incline Dumbbell Biceps Curl3 sets8 - 12 reps60s
Time under tension protocol Drop set protocol
3. Rope Tricep Extension4 sets8 - 12 reps60s
Rest Pause Protocol
4A. Single Arm Dumbbell Kickback (on Bench)
Single Arm Dumbbell Kickback (on Bench)
4 sets8 - 12 reps60s
Time under tension protocol
4B. EZ-Bar Skullcrusher
EZ-Bar Skullcrusher
4 sets8 - 12 reps60s
Time under tension protocol
5. Tricep Dips
Tricep Dips
4 sets8 - 12 reps60s

Date Created: 6/3/18, 12:12 PM


Last Updated: 9/12/20, 9:39 PM

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