4 Day Volume Focus Muscle Growth Workout

By Dylan Willett

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

Average Exertion

Average Cardio Intensity

This 4 day split focuses on optimizing the volume your muscles need to grow as quickly as possible. Volume is the amount of exercise (measured in reps) at a certain intensity a muscle group is doing per week. Studies have shown that a range of 60-120 reps per week per muscle group is optimal for muscle growth, the higher end being with lower intensity/weight, and vice versa. This workout abides by that rule and ensures your muscles are getting every bit of the volume they need to make sure they are growing (with proper nutrition, of course). Beginners looking to apply tried and true muscle growth methods to their workout will be a fit for this routine.

Description

Week 1 Overview

Day 1:

Monday - Workout A

Day 2:

Tuesday - Workout B

Day 3:

Rest

Day 4:

Thursday - Workout C

Day 5:

Friday - Workout D

Day 6:

Rest

Day 7:

Rest

Day 1 - Monday - Workout A

Scroll to top

Exercise	Sets	Reps	Rest
1.Barbell Bench Press	4 sets	6-8 reps	60s
2.Bent Over Barbell Row	4 sets	6-8 reps	60s
3.Incline Dumbbell Press	3 sets	8-10 reps	60s
4.Lat Pulldown	3 sets	8-10 reps	60s
5.Dumbbell Lateral Raise	3 sets	10-12 reps	60s
6.Standing Dumbbell Biceps Curl	3 sets	10-12 reps	60s
7.Barbell Lying Triceps Extension (Skullcrusher)	3 sets	10-12 reps	60s

Day 2 - Tuesday - Workout B

Scroll to top

Exercise	Sets	Reps	Rest
1.Barbell Back Squat	4 sets	6-8 reps	60s
2.Barbell Lunge	3 sets	8-10 reps	60s
3.Lying Leg Curls	3 sets	10-12 reps	60s
4.Seated Calf Raise Machine	4 sets	10-12 reps	60s
5.Kneeling Cable Crunch	4 sets	10-12 reps	60s

Day 4 - Thursday - Workout C

Scroll to top

Exercise	Sets	Reps	Rest
1.Standing Barbell Military Press (AKA Overhead Press)	4 sets	6-8 reps	60s
2.Pull-up	4 sets	6-8 reps	60s
3.Incline Dumbbell Press	3 sets	8-10 reps	60s
4.Seated Cable Row	3 sets	8-10 reps	60s
5.Dumbbell Flyes	3 sets	10-12 reps	60s
6.Barbell Biceps Curl	3 sets	10-12 reps	60s
7.Cable Tricep Extension	3 sets	10-12 reps	60s

Day 5 - Friday - Workout D

Scroll to top

Exercise	Sets	Reps	Rest
1.Barbell Romanian Deadlift	4 sets	6-8 reps	60s
2.45 Degree Leg Press	3 sets	8-10 reps	60s
3.Leg Extensions	3 sets	8-10 reps	60s
4.Seated Calf Raise Machine	4 sets	10-12 reps	60s
5.Kneeling Cable Crunch	4 sets	10-12 reps	60s

Date Created: 5/31/2018, UTC

Last Updated: 10/27/2021, UTC

Similar Workouts

See More Similar Workouts

Similiar upper / lower workouts

See More Similiar upper / lower workouts

More workouts like this

Men's Build Muscle

Create a custom workout plan with AI

Answer a few questions and find a workout plan personalized to you.

Get your personalized workout plan