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Mixed Reps for Muscle and Power 4 Day Routine

By Steve Shaw

Experience
Intermediate (2-3 years)
Time
65 minutes/day | 4 days/week
Good for
Build Muscle, Gain Strength
Equipment
2 x Dumbbell, Barbell, Crossover Cable Machine, EZ Bar, Lat Pulldown Cable Machine, Machine
Statistics
Average Cardio Intensity
30%
Average Exertion
60%
Description

The 4 day workout routine utilizes a variety of rep ranges to help you both grow stronger and build more muscle. Sets in the 3-5 rep range will help you build strength, sets in the 6-12 rep range will maximize muscle, and sets with a higher rep range will exhaust your muscles and maximize a metabolic response for maximum growth. 

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Monday - Chest and Biceps

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Barbell Bench Press demonstrationPlay Barbell Bench Press demonstration
4 sets, 3 - 5 reps, (rest 60s)
Show Alternative Exercises
Barbell Incline Bench Press demonstrationPlay Barbell Incline Bench Press demonstration
2 - 3 sets, 6 - 12 reps, (rest 60s)
Show Alternative Exercises
Dumbbell Bench Press demonstrationPlay Dumbbell Bench Press demonstration
2 - 3 sets, 6 - 12 reps, (rest 60s)
Show Alternative Exercises
Dumbbell Flys demonstrationPlay Dumbbell Flys demonstration
2 sets, 40 reps, (rest 60s)
Show Alternative Exercises
Hammer Curl Across The Body AKA Pinwheel Curls demonstrationPlay Hammer Curl Across The Body AKA Pinwheel Curls demonstration
2 sets, 3 - 5 reps, (rest 60s)
Show Alternative Exercises
Barbell Biceps Curl demonstrationPlay Barbell Biceps Curl demonstration
2 - 3 sets, 6 - 12 reps, (rest 60s)
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Preacher Curl with Cable demonstrationPlay Preacher Curl with Cable demonstration
1 - 2 sets, 40 reps, (rest 60s)
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Wednesday - Quads and Hamstrings

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Barbell Squat demonstrationPlay Barbell Squat demonstration
4 sets, 3 - 5 reps, (rest 60s)
Show Alternative Exercises
45 Degree Leg Press demonstrationPlay 45 Degree Leg Press demonstration
2 - 3 sets, 6 - 12 reps, (rest 60s)
Show Alternative Exercises
Front Squat (Clean Grip) demonstrationPlay Front Squat (Clean Grip) demonstration
2 - 3 sets, 6 - 12 reps, (rest 60s)
Show Alternative Exercises
45 Degree Leg Press demonstrationPlay 45 Degree Leg Press demonstration
2 sets, 40 reps, (rest 60s)
Show Alternative Exercises
Romanian Deadlift demonstrationPlay Romanian Deadlift demonstration
2 - 4 sets, 3 - 5 reps, (rest 60s)
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Romanian Deadlift demonstrationPlay Romanian Deadlift demonstration
2 - 3 sets, 6 - 12 reps, (rest 60s)
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Lying Leg Curls demonstrationPlay Lying Leg Curls demonstration
1 set, 40 reps, (rest 60s)
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Thursday - Shoulders and Triceps

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Seated Barbell Military Press demonstrationPlay Seated Barbell Military Press demonstration
4 sets, 3 - 5 reps, (rest 60s)
Show Alternative Exercises
Seated Dumbbell Arnold Press
2 - 3 sets, 6 - 12 reps, (rest 60s)
Show Alternative Exercises
Barbell Front Raise demonstrationPlay Barbell Front Raise demonstration
2 - 3 sets, 6 - 12 reps, (rest 60s)
Show Alternative Exercises
Dumbbell Lateral Raise
2 sets, 40 reps, (rest 60s)
Show Alternative Exercises
Close-Grip Bench Press demonstrationPlay Close-Grip Bench Press demonstration
2 sets, 3 - 5 reps, (rest 60s)
Show Alternative Exercises
Seated Barbell Overhead Triceps Extension demonstrationPlay Seated Barbell Overhead Triceps Extension demonstration
2 sets, 6 - 12 reps, (rest 60s)
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EZ-Bar Skullcrusher demonstrationPlay EZ-Bar Skullcrusher demonstration
2 sets, 6 - 12 reps, (rest 60s)
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Cable Tricep Extension demonstrationPlay Cable Tricep Extension demonstration
1 set, 40 reps, (rest 60s)
Show Alternative Exercises

Saturday - Back, Calves, and Abs

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For a warm up, perform 10-15 minutes of ab work.

Barbell Deadlift demonstrationPlay Barbell Deadlift demonstration
2 - 4 sets, 3 - 5 reps, (rest 60s)
Show Alternative Exercises
Bent Over Barbell Row demonstrationPlay Bent Over Barbell Row demonstration
2 - 3 sets, 6 - 12 reps, (rest 60s)
Show Alternative Exercises
Lat Pulldown demonstrationPlay Lat Pulldown demonstration
2 - 3 sets, 6 - 12 reps, (rest 60s)
Show Alternative Exercises
Seated Cable Row
2 sets, 40 reps, (rest 60s)
Show Alternative Exercises
Seated Calf Raise Machine
2 - 3 sets, 10 - 15 reps, (rest 60s)
Show Alternative Exercises
Sled 45 Degree Calf Press
2 sets, 40 reps, (rest 60s)
Show Alternative Exercises

Date Created: 4/10/2018, UTC


Last Updated: 6/5/2021, UTC

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