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Quality Over Quantity 4 Day Workout

By Steve Shaw

Experience
Beginner (1-2 years)
Time
50 minutes/day | 4 days/week
Good for
Build Muscle
Equipment
Barbell, Lat Pulldown Cable Machine, Lat Pulldown Bar, Row Machine, Row Cable Machine, Flat Bench, Triangle Lat/Low Row Attachment, 2 x Dumbbell, Incline Bench, Chest Press (Bench Press) Machine, Pec Fly/Rear Delt Machine, Rope Cable Machine, Straight Bar Attachment, Squat Rack, 45 Degree Leg Press Machine, Leg Extension Machine, Lying Leg Curl Machine, Seated Calf Raise Machine, Smith Machine
Statistics
Average Cardio Intensity
30%
Average Exertion
60%
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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Day 1 - Monday - Back and Traps Day

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

Day 2 - 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
Time between exercises: 60s
Show Alternative Exercises
Hammer Strength Bench Press demonstrationPlay Hammer Strength Bench Press demonstration
3 sets, 10 reps, (rest 60s)
1 Warmup Set
Time between exercises: 60s
Show Alternative Exercises
Pec Deck demonstrationPlay Pec Deck demonstration
3 sets, 10 reps, (rest 60s)
1 Warmup Set
Time between exercises: 60s
Show Alternative Exercises
Incline Dumbbell Flye demonstrationPlay Incline Dumbbell Flye demonstration
3 sets, 12 reps, (rest 60s)
1 Warmup Set
Time between exercises: 60s
Show Alternative Exercises
Cable Tricep Extension demonstrationPlay Cable Tricep Extension demonstration
3 sets, 15 reps, (rest 60s)
1 Warmup Set
Time between exercises: 60s
Show Alternative Exercises
Barbell Lying Triceps Extension (Skullcrusher) demonstrationPlay Barbell Lying Triceps Extension (Skullcrusher) demonstration
3 sets, 10 reps, (rest 60s)
1 Warmup Set
Time between exercises: 60s
Show Alternative Exercises

Day 4 - Thursday - Leg Day

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

Day 5 - Friday - Shoulders and Biceps Day

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Seated Dumbbell Shoulder Press
4 sets, 10 reps, (rest 60s)
2 Warmup Sets
Time between exercises: 60s
Show Alternative Exercises
Seated Lateral Raise demonstrationPlay Seated Lateral Raise demonstration
3 sets, 12 reps, (rest 60s)
1 Warmup Set
Time between exercises: 60s
Show Alternative Exercises
Seated Smith Machine Shoulder Press demonstrationPlay Seated Smith Machine Shoulder Press demonstration
3 sets, 10 reps, (rest 60s)
1 Warmup Set
Time between exercises: 60s
Show Alternative Exercises
Rear Delt Raise demonstrationPlay Rear Delt Raise demonstration
3 sets, 12 reps, (rest 60s)
1 Warmup Set
Time between exercises: 60s
Show Alternative Exercises
Standing Alternating Dumbbell Curls
3 sets, 10 reps, (rest 60s)
1 Warmup Set
Time between exercises: 60s
Show Alternative Exercises
Smith Machine Bicep Curl demonstrationPlay Smith Machine Bicep Curl demonstration
3 sets, 10 reps, (rest 60s)
1 Warmup Set
Time between exercises: 60s
Show Alternative Exercises

Date Created: 5/6/2018, UTC


Last Updated: 7/12/2021, UTC

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