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Quality Over Quantity 4 Day Workout

By Steve Shaw

Experience
Intermediate (2-3 years)
Time
58 minutes/day | 4 days/week
Good for
Build Muscle
Equipment
Barbell, Cable, Dumbbell, Machine, Smith Machine,
Statistics
Average Cardio Intensity
30%
Average Exertion
50%
Description

This workout takes a different approach to muscle growth by minimizing sets and maximizing quality. This type of workout was popular in the 90's, when lifters would perform 1-2 sets per exercise to failure, focusing on getting as much out of each set possible. While this is an unusual technique, it certainly has potential to maximize muscle growth by maximizing muscle tension and volume. This workout is perfect for intermediate lifters looking to change up their routine and burn out their muscles for more muscle. 

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Monday - Back and Traps Day

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Barbell Deadlift demonstrationPlay Barbell Deadlift demonstration
2 sets, 8 reps, (rest 60s)
1 Warmup Set
Show Alternative Exercises
Lat Pulldown demonstrationPlay Lat Pulldown demonstration
4 sets, 15, 15, 12, 12 reps, (rest 60s)
2 Warmup Sets
Show Alternative Exercises
Machine Row demonstrationPlay Machine Row demonstration
3 sets, 10 reps, (rest 60s)
1 Warmup Set
Show Alternative Exercises
Seated Cable Row
3 sets, 10 reps, (rest 60s)
1 Warmup Set
Show Alternative Exercises
Rear Delt Raise demonstrationPlay Rear Delt Raise demonstration
3 sets, 12 reps, (rest 60s)
1 Warmup Set
Show Alternative Exercises
Dumbbell Shrug demonstrationPlay Dumbbell Shrug demonstration
3 sets, 10, 15, 15 reps, (rest 60s)
1 Warmup Set
Show Alternative Exercises

Tuesday - Chest and Triceps Day

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Barbell Incline Bench Press demonstrationPlay Barbell Incline Bench Press demonstration
4 sets, 10 reps, (rest 60s)
2 Warmup Sets
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Hammer Strength Bench Press demonstrationPlay Hammer Strength Bench Press demonstration
3 sets, 10 reps, (rest 60s)
1 Warmup Set
Show Alternative Exercises
Pec Dec demonstrationPlay Pec Dec demonstration
3 sets, 10 reps, (rest 60s)
1 Warmup Set
Show Alternative Exercises
Dumbbell Fly On Incline Bench
3 sets, 10, 12, 12 reps, (rest 60s)
1 Warmup Set
Show Alternative Exercises
Cable Tricep Extension demonstrationPlay Cable Tricep Extension demonstration
3 sets, 15, 12, 12 reps, (rest 60s)
1 Warmup Set
Show Alternative Exercises
Barbell Lying Triceps Extension (Skullcrusher) demonstrationPlay Barbell Lying Triceps Extension (Skullcrusher) demonstration
3 sets, 8, 10, 10 reps, (rest 60s)
1 Warmup Set
Show Alternative Exercises

Thursday - Leg Day

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Barbell Squat demonstrationPlay Barbell Squat demonstration
4 sets, 8, 8, 10, 10 reps, (rest 60s)
2 Warmup Sets
Show Alternative Exercises
45 Degree Leg Press demonstrationPlay 45 Degree Leg Press demonstration
4 sets, 10, 10, 15, 15 reps, (rest 60s)
2 Warmup Sets
Show Alternative Exercises
Leg Extensions demonstrationPlay Leg Extensions demonstration
3 sets, 10, 12, 12 reps, (rest 60s)
1 Warmup Set
Show Alternative Exercises
Lying Leg Curls demonstrationPlay Lying Leg Curls demonstration
3 sets, 10, 12, 12 reps, (rest 60s)
1 Warmup Set
Show Alternative Exercises
Stiff-Legged Barbell Deadlift demonstrationPlay Stiff-Legged Barbell Deadlift demonstration
3 sets, 8, 10, 10 reps, (rest 60s)
1 Warmup Set
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Seated Calf Raise Machine
3 sets, 10, 15, 15 reps, (rest 60s)
1 Warmup Set
Show Alternative Exercises

Friday - Shoulders and Biceps Day

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Seated Dumbbell Shoulder Press
4 sets, 8, 8, 10, 10 reps, (rest 60s)
2 Warmup Sets
Show Alternative Exercises
Seated Lateral Raise demonstrationPlay Seated Lateral Raise demonstration
3 sets, 10, 12, 12 reps, (rest 60s)
1 Warmup Set
Show Alternative Exercises
Seated Smith Machine Shoulder Press
3 sets, 8, 10, 10 reps, (rest 60s)
1 Warmup Set
Show Alternative Exercises
Rear Delt Raise demonstrationPlay Rear Delt Raise demonstration
3 sets, 10, 12, 12 reps, (rest 60s)
1 Warmup Set
Show Alternative Exercises

No media available

3 sets, 10 reps, (rest 60s)
1 Warmup Set
Show Alternative Exercises
Smith Machine Bicep Curl demonstrationPlay Smith Machine Bicep Curl demonstration
3 sets, 10 reps, (rest 60s)
1 Warmup Set
Show Alternative Exercises

Date Created: 5/6/2018, UTC


Last Updated: 6/4/2021, UTC

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