4 Day Pure Muscle Mass Workout

Google Sheet Workout Export

By Josh England

Experience Intermediate (2-3 years)
Time 59 minutes/day | 4 days/week
Goals
Equipment

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Average Exertion
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60%
Average Cardio Intensity
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30%

This 4 day workout program is focused on building lean muscle through basic hypertrophic methods. Each muscle group is hit with 2-4 exercises for 3-5 sets, in the rep range that is optimal for muscle growth. These protocols are perfect for maximizing muscle growth, especially if you continue to utilize progressive overload as you meet the max rep range. This workout is a must try for Intermediate lifters looking to build muscle with tried and true methods. 

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Description



Google Sheet Workout Export

ExerciseSetsRepsRest
1.Barbell Back Squat
4 sets10 reps60s
2.Machine Hack Squat
3 sets12 reps60s
3.Stiff-Legged Barbell Deadlift
4 sets10 reps60s
4.Lying Leg Curls
3 sets12 reps60s
5.Dumbbell Lunges
3 sets8 reps60s
6.Sled 45 Degree Calf Press
3 sets12 reps60s
7.Seated Calf Raise Machine
3 sets12 reps60s
Google Sheet Workout Export

ExerciseSetsRepsRest
1.Barbell Bench Press
4 sets10 reps60s
2.Barbell Incline Bench Press
3 sets12 reps60s
3.Cable Crossovers (upper chest)
3 sets12 reps60s
4.Hammer Strength Bench Press
3 sets8 reps60s
5.Barbell Biceps Curl
4 sets10 reps60s
6.Rope Cable Curl
3 sets12 reps60s
7.Barbell Preacher Curl
3 sets10 reps60s
Google Sheet Workout Export

ExerciseSetsRepsRest
1.Barbell Deadlift
4 sets10 reps60s
2.Bent Over Barbell Row
3 sets12 reps60s
3.Lat Pulldown
5 sets8 reps60s
4.Seated Cable Row
3 sets12 reps60s
5.Pull-up
3 sets10 reps60s
6.Hyperextension
3 sets12 reps60s
Google Sheet Workout Export

ExerciseSetsRepsRest
1.Standing Barbell Military Press (AKA Overhead Press)
4 sets10 reps60s
2.Dumbbell Lateral Raise
3 sets12 reps60s
3.Front Two-Dumbbell Raise
3 sets12 reps60s
4.Pec Deck
3 sets12 reps60s
5.Barbell Shrug
4 sets12 reps60s
6.Tricep Dips
4 sets10 reps60s
7.Seated Barbell Overhead Triceps Extension
3 sets12 reps60s

Date Created: 4/26/2018, UTC


Last Updated: 7/12/2021, UTC





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