4 Day Powerful Muscle Growth Workout

By Brandon Campbell

	Intermediate (2-3 years)
	58 minutes/day \| 4 days/week
	Build Muscle, Gain Strength
	Barbell, Flat Bench, 2 x Dumbbell, Incline Bench, Lat Pulldown Cable Machine, Lat Pulldown Bar, Squat Rack, 45 Degree Leg Press Machine, Lying Leg Curl Machine, Row Cable Machine, Triangle Lat/Low Row Attachment, 1 x Dumbbell, Rope Cable Machine, Straight Bar Attachment, Leg Extension Machine, Seated Calf Raise Machine Show More

Average Exertion

Average Cardio Intensity

This 4 day workout utilizes the principles of strength training and muscle growth to maximize progress on all fronts. 2 of the days of this workout focus on power, with a emphasis placed on heavier weight training. The other two days utilize higher rep ranges at a slightly lower intensity in order to focus on hypertrophy. As you hit each muscle group twice per week and utilize compound lifts, this workouts is perfect for intermediates aiming to hit your muscles in a variety of ways for undeniable progress.

Description

Week 1 Overview

Day 1:

Monday - Upper Power Focus

Day 2:

Tuesday - Lower Power Focus

Day 3:

Rest

Day 4:

Thursday - Upper Hypertrophy Focus

Day 5:

Friday - Lower Hypertrophy Focus

Day 6:

Rest

Day 7:

Rest

Day 1 - Monday - Upper Power Focus

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Exercise	Sets	Reps	Rest
1.Barbell Bench Press	3-4 sets	3-5 reps	60s
2.Incline Dumbbell Press	3-4 sets	6-10 reps	60s
3.Bent Over Barbell Row	3-4 sets	3-5 reps	60s
4.Lat Pulldown	3-4 sets	6-10 reps	60s
5.Standing Barbell Military Press (AKA Overhead Press)	2-3 sets	5-8 reps	60s
6.Barbell Biceps Curl	2-3 sets	6-10 reps	60s
7.Barbell Lying Triceps Extension (Skullcrusher)	2-3 sets	6-10 reps	60s

Day 2 - Tuesday - Lower Power Focus

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Exercise	Sets	Reps	Rest
1.Barbell Back Squat	3-4 sets	3-5 reps	60s
2.Barbell Deadlift	3-4 sets	3-5 reps	60s
3.45 Degree Leg Press	3-5 sets	10-15 reps	60s
4.Lying Leg Curls	3-4 sets	6-10 reps	60s
5.Sled 45 Degree Calf Press	4 sets	6-10 reps	60s

Day 4 - Thursday - Upper Hypertrophy Focus

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Exercise	Sets	Reps	Rest
1.Barbell Incline Bench Press	3-4 sets	8-12 reps	60s
2.Dumbbell Flyes	3-4 sets	8-12 reps	60s
3.Seated Cable Row	3-4 sets	8-12 reps	60s
4.One-Arm Bent-Over Dumbbell Row	3-4 sets	8-12 reps	60s
5.Dumbbell Lateral Raise	3-4 sets	8-12 reps	60s
6.Alternating Incline Dumbbell Biceps Curl	3-4 sets	8-12 reps	60s
7.Cable Tricep Extension	3-4 sets	8-12 reps	60s

Day 5 - Friday - Lower Hypertrophy Focus

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Exercise	Sets	Reps	Rest
1.Crossed-Arm Barbell Front Squat	3-4 sets	8-12 reps	60s
2.Barbell Lunge	3-4 sets	8-12 reps	60s
3.Leg Extensions	3-4 sets	10-15 reps	60s
4.Lying Leg Curls	3-4 sets	10-15 reps	60s
5.Seated Calf Raise Machine	3-4 sets	8-12 reps	60s
6.Sled 45 Degree Calf Press	3-4 sets	8-12 reps	60s

Date Created: 5/7/2018, UTC

Last Updated: 10/31/2021, UTC

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