4 Day Quality Muscle Growth and Power Routine

By Steve Shaw

	Intermediate (2-3 years)
	49 minutes/day \| 4 days/week
	Build Muscle, Gain Strength
	Barbell, Squat Rack, 45 Degree Leg Press Machine, Seated Calf Raise Machine, Ab Wheel, Flat Bench, 2 x Dumbbell, EZ Bar, Lying Leg Curl Machine, Bodyweight, Rope Cable Machine, Straight Bar Attachment Show More

Average Exertion

Average Cardio Intensity

This 4 day upper/lower split routine is designed to build both muscle and power. Each day is focused on a different compound lift that will help you towards both goals. The set and rep ranges below should be adjusted every 3 weeks:

Weeks 1-3: 9, 10, 11 reps(listed below)
Weeks 4-6: 6, 7, 8 reps
Weeks 7-9: 3, 4, 5 reps

As your reps decrease, you should increase the weight lifted accordingly so that you are fighting for the last rep. The variable rep range and progressive overload will ensure consistent growth in both muscle and strength.

Description

Week 1 Overview

Day 1:

Monday - Squat Focus

Day 2:

Tuesday - Bench Press Focus

Day 3:

Rest

Day 4:

Thursday - Deadlift Press Focus

Day 5:

Friday - Overhead Press Focus

Day 6:

Rest

Day 7:

Rest

Day 1 - Monday - Squat Focus

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Exercise	Sets	Reps	Rest
1.Barbell Back Squat	3 sets	9 reps	60s
2.45 Degree Leg Press	3-5 sets	20 reps	60s
3.Stiff-Legged Barbell Deadlift	3-4 sets	6-8 reps	60s
4.Seated Calf Raise Machine	3-4 sets	10-20 reps	60s
5.Kneeling Ab Wheel	3-4 sets	10-15 reps	60s

Day 2 - Tuesday - Bench Press Focus

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Exercise	Sets	Reps	Rest
1.Barbell Bench Press	3 sets	9 reps	60s
2.Bent Over Barbell Row	3-5 sets	5-12 reps	60s
3.Seated Dumbbell Arnold Press	3-5 sets	8-15 reps	60s
4.EZ-Bar Skullcrusher	3-5 sets	8-12 reps	60s
5.Standing Alternating Dumbbell Curls	3-5 sets	8-12 reps	60s

Day 4 - Thursday - Deadlift Press Focus

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Exercise	Sets	Reps	Rest
1.Barbell Deadlift	3 sets	9 reps	60s
2.Barbell Shrug	3 sets	5-8 reps	60s
3.Barbell Front Squat	3 sets	6-10 reps	60s
4.Lying Leg Curls	4-5 sets	10-15 reps	60s
5.Plank	3-4 sets	60s	60s

Day 5 - Friday - Overhead Press Focus

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Exercise	Sets	Reps	Rest
1.Standing Barbell Military Press (AKA Overhead Press)	3 sets	9 reps	60s
2.Inverted Row	3-5 sets	10 reps	60s
3.Dumbbell Bench Press	4-5 sets	10 reps	60s
4.Cable Tricep Extension	3-5 sets	10-12 reps	60s
5.Hammer Curl Across The Body AKA Pinwheel Curls	3-5 sets	8-12 reps	60s

Date Created: 4/11/2018, UTC

Last Updated: 10/27/2021, UTC

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