MUSCLE BUILDING – 4 WEEK WORKOUT PLAN
This is your 4-week advanced workout plan to maximize muscle gain,
incorporating a 4-day split focused on muscle group isolation, progressive
overload, and compound movements. This includes structured rest, active
recovery, and cardio as per your preferences.
Workout Plan Overview
Split: 4 days on, 1 complete rest day, 2 active rest days with 30-45 minutes of
walking.
Cardio: 15-20 minutes treadmill walking at the end of each workout (except
on leg day).
Day 1: Legs & Calves
Primary Goal: Build strength and size in the quads, hamstrings, and calves.
Barbell Squat - 4 sets x 6-8 reps
Leg Press - 4 sets x 8-10 reps
Romanian Deadlift - 4 sets x 8-10 reps
Leg Extension - 3 sets x 12-15 reps
Leg Curl (Machine or Seated) - 3 sets x 12-15 reps
Standing Calf Raise (Smith Machine or Barbell) - 4 sets x 15-20 reps
Seated Calf Raise - 3 sets x 12-15 reps
Day 2: Chest & Triceps
Primary Goal: Focus on strength and mass building for chest and triceps.
Flat Barbell Bench Press - 4 sets x 6-8 reps
Incline Dumbbell Press - 4 sets x 8-10 reps
Chest Fly (Machine or Dumbbell) - 3 sets x 10-12 reps
Dips (Weighted if possible) - 3 sets x 10-12 reps
Tricep Pushdown (Cable or Rope) - 4 sets x 12-15 reps
Overhead Tricep Extension (Dumbbell) - 3 sets x 10-12 reps
Cardio: 15-20 minutes brisk walking on the treadmill
Day 3: Active Rest Day
Goal: Light activity to improve blood flow and aid recovery.
Activity: 30-45 minutes of moderate-paced walking.
Day 4: Back, Traps & Biceps
Primary Goal: Build width and thickness in the back, with targeted work for
biceps and traps.
Deadlift - 4 sets x 5-6 reps
Pull-Ups (Weighted if possible) - 4 sets x 8-10 reps
Bent-Over Barbell Row - 4 sets x 8-10 reps
Lat Pulldown - 3 sets x 10-12 reps
Barbell Shrug - 4 sets x 12-15 reps
Dumbbell Curl - 4 sets x 10-12 reps
(Back & Biceps Continued…)
Hammer Curl - 3 sets x 12-15 reps
Cardio: 15-20 minutes brisk walking on the treadmill
Day 5: Shoulders (Delts) & Calves
Primary Goal: Strengthen and add size to the shoulders and calves.
Overhead Dumbbell Press - 4 sets x 6-8 reps
Dumbbell Lateral Raise - 4 sets x 10-12 reps
Rear Delt Fly (Dumbbell or Machine) - 3 sets x 12-15 reps
Face Pull (Cable) - 3 sets x 12-15 reps
Arnold Press - 3 sets x 10-12 reps
Standing Calf Raise - 4 sets x 15-20 reps
Seated Calf Raise - 3 sets x 12-15 reps
Cardio: 15-20 minutes brisk walking on the treadmill
Day 6: Active Rest Day
Goal: Recovery through light activity.
Activity: 30-45 minutes of moderate-paced walking.
Day 7: Complete Rest Day
Goal: Full recovery day for muscle repair and growth.
Notes:
Progressive Overload: Aim to increase weight or reps each week to stimulate
growth.
Rest Between Sets: 60-90 seconds for smaller movements, 2-3 minutes for
heavy compound exercises.
Form and Control: Focus on controlled, steady movement for maximum
muscle engagement.
Hydration and Nutrition: Stay hydrated and maintain a diet rich in protein,
complex carbs, and healthy fats to support muscle growth.
I WISH YOU THE VERY BEST ON YOUR FITNESS JOURNEY!! 😊