Mixed Reps for Muscle and Power 4 Day Routine

By Steve Shaw

	Intermediate (2-3 years)
	57 minutes/day \| 4 days/week
	Build Muscle, Gain Strength
	Barbell, Flat Bench, Incline Bench, 2 x Dumbbell, Hi-Lo Pulley Cable Machine, Preacher Curl Bench, Cambered Curl Bar Attachment, Squat Rack, 45 Degree Leg Press Machine, Lying Leg Curl Machine, Vertical Bench, EZ Bar, Rope Cable Machine, Straight Bar Attachment, Lat Pulldown Cable Machine, Lat Pulldown Bar, Row Cable Machine, Triangle Lat/Low Row Attachment, Seated Calf Raise Machine Show More

Average Exertion

Average Cardio Intensity

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.

Description

Week 1 Overview

Day 1:

Monday - Chest and Biceps

Day 2:

Rest

Day 3:

Wednesday - Quads and Hamstrings

Day 4:

Thursday - Shoulders and Triceps

Day 5:

Rest

Day 6:

Saturday - Back, Calves, and Abs

Day 7:

Rest

Day 1 - Monday - Chest and Biceps

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Exercise	Sets	Reps	Rest
1.Barbell Bench Press	4 sets	3-5 reps	60s
2.Barbell Incline Bench Press	2-3 sets	6-12 reps	60s
3.Dumbbell Bench Press	2-3 sets	6-12 reps	60s
4.Dumbbell Flyes	2 sets	40 reps	60s
5.Hammer Curl Across The Body AKA Pinwheel Curls	2 sets	3-5 reps	60s
6.Barbell Biceps Curl	2-3 sets	6-12 reps	60s
7.Preacher Curl with Cable	1-2 sets	40 reps	60s

Day 3 - Wednesday - Quads and Hamstrings

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Exercise	Sets	Reps	Rest
1.Barbell Back Squat	4 sets	3-5 reps	60s
2.45 Degree Leg Press	2-3 sets	6-12 reps	60s
3.Barbell Front Squat	2-3 sets	6-12 reps	60s
4.45 Degree Leg Press	2 sets	40 reps	60s
5.Barbell Romanian Deadlift	2-4 sets	3-5 reps	60s
6.Barbell Romanian Deadlift	2-3 sets	6-12 reps	60s
7.Lying Leg Curls	1 set	40 reps	60s

Day 4 - Thursday - Shoulders and Triceps

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Exercise	Sets	Reps	Rest
1.Seated Barbell Military Press	4 sets	3-5 reps	60s
2.Seated Dumbbell Arnold Press	2-3 sets	6-12 reps	60s
3.Barbell Front Raise	2-3 sets	6-12 reps	60s
4.Dumbbell Lateral Raise	2 sets	40 reps	60s
5.Barbell Close-Grip Bench Press	2 sets	3-5 reps	60s
6.Seated Barbell Overhead Triceps Extension	2 sets	6-12 reps	60s
7.EZ-Bar Skullcrusher	2 sets	6-12 reps	60s
8.Cable Tricep Extension	1 set	40 reps	60s

Day 6 - Saturday - Back, Calves, and Abs

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

Exercise	Sets	Reps	Rest
1.Barbell Deadlift	2-4 sets	3-5 reps	60s
2.Bent Over Barbell Row	2-3 sets	6-12 reps	60s
3.Lat Pulldown	2-3 sets	6-12 reps	60s
4.Seated Cable Row	2 sets	40 reps	60s
5.Seated Calf Raise Machine	2-3 sets	10-15 reps	60s
6.Sled 45 Degree Calf Press	2 sets	40 reps	60s

Date Created: 4/10/2018, UTC

Last Updated: 7/12/2021, UTC

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