4-week muscle building workout plan (full body routine)

Author: Joep Rooijmans, date: 14 jan. 2020


4-week workout plan muscle building

One of the biggest misconceptions when it comes to muscle building is that you have to train for years before see results.

 

That is absolutely not true!

 

With the right workout plan, nutrition and the right mindset you are able to grow bigger muscles and become stronger over a period of just 4 weeks.

 

But the quality of your workout plan is crucial. Everything must be correctly aligned; from the type of exercises to the number of repetitions and rest time.

 

This 4-week muscle building workout plan does exactly that!

 

This 4-week muscle building workout plan targets all the major muscle groups and ensures maximum muscle growth. It enhances the production of growth hormones and testosterone. 

 

 

4-week workout plan muscle mass

 

It’s based on the principle of progressive resistance training to increase the production of growth hormone and testosterone. It follows the results of the study performed by Craig, B.W., Brown, R. and Everhart, J. to develop the perfect workout plan to develop muscle mass.

 

We copied the scientific conditions in which the study was conducted and translated them into this 4-week workout plan.

 

These conditions are the following:

 

  • Number of reps per set: 8 to 12
  • Number of sets per exercise: 3 to 4
  • Total workout duration: 60 min.
  • Rest time: 60 to 90 sec.
  • Weight: 75% of 1RM

 

RM stands for Repetition Maximum. It defines the heaviest weight with which you are able to perform 1 rep. 

 

Example: your maximum bench press weight is 120kg. In order to focus on building muscle mass you perform 8 to 12 reps with 90kg (75% of 120kg).

 

 

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4-week workout plan summary

4-week workout plan muscle building

4-week workout plan: training vs rest days

4-week mass buildng workout plan

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4-week workout plan: week 1

DAY 1 Legs and abs

  • Squat 4 sets x 12 reps
  • Walking lunges 3 sets x 12 reps
  • Hanging knee raises 3 sets x 12 reps
  • Crunches (add. weight) 4 sets x 20 reps
  • Dumbbell step up 3 sets x 12 reps
  • Leg extension 3 sets x 10 reps
  • Side plank 3 sets x 45 sec.
  • Bodyweight squats 1 set x max. reps

 

 

DAY 2 Chest, triceps and front shoulder

  • Bench press 4 sets x 12 reps
  • Machine fly 3 sets x 12 reps
  • Dumbbell press 3 sets x 10 reps
  • Decline push ups 3 sets x 25 reps
  • Rope cable pushdown 4 sets x 15 reps
  • Diamond push up 3 sets x 15 reps
  • Dumbbell overhead extension 3 sets x 10 reps
  • Dumbbell front raise 3 sets x 10 reps

 

DAY 3 Back, biceps and back shoulder

  • Deadlift 4 sets x 12 reps
  • Wide pull up 3 sets x 12 reps
  • Lat pulldown 3 sets x 10 reps
  • Lower back extension 3 sets x 20 reps
  • Seated hammer curl 3 sets x 12 reps
  • Close grip pull up 3 sets x 15 reps
  • Preacher curl 3 sets x 12 reps
  • Seated incline dumbbell curl 3 sets x 10 reps

 

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4-week workout plan: week 2

DAY 1 Legs and back

  • Leg press 4 sets x 10 reps
  • Leg curl 4 sets x 10 reps
  • Hip thrust 4 sets x 10 reps
  • Standing calf raises 3 sets x 15 reps
  • Kettlebell swings 3 sets x 12 reps
  • 1-arm dumbbell row 4 sets x 10 reps
  • Machine pulldown 3 sets x 10 reps
  • Cable row 3 sets x 10 reps

 

 

DAY 2 Chest and abs

  • Incline bench press 4 sets x 10 reps
  • Close grip dumbbell press 3 sets x 10 reps
  • Incline dumbbell press 3 sets x 10 reps
  • Chest dips 3 sets x 15 reps
  • Mountain climbers 3 sets x 20 reps
  • Flutter kicks 3 sets x 20 reps
  • Pulse ups 3 sets x 20 reps
  • Hanging leg raises 3 sets x 15 reps

 

 

DAY 3 Arms

  • Shoulder dumbbell press 3 sets x 12 reps
  • Standing biceps dumbbell curl 3 sets x 12 reps
  • Triceps dips 3 sets x 12 reps
  • Shoulder dumbbell fly 3 sets x 10 reps
  • Biceps EZ-bar curl 3 sets x 10 reps
  • Triceps close grip bench press 3 sets x 10 reps
  • Shoulder dumbbell front raise 3 sets x 10 reps
  • Biceps dumbbell hammer curl 3 sets x 10 reps
  • Cable v-bar pushdown 3 sets x 10 reps

4-week workout plan

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4-WEEK WORKOUT PLAN: WEEK 3

DAY 1 Legs and shoulders

  • Lunges 3 sets x 20 reps
  • Shoulder press machine 3 sets x 20 reps

  • Superset: squat & dumbbell fly 7 sets x 12 reps

  • Leg curl 3 sets x 10 reps
  • Leg extension 3 sets x 10 reps
  • Calf machine 3 sets x 10 reps
  • Dumbbell front raise 3 sets x 12 reps
  • Dumbbell side raise 3 sets x 12 reps

 

 

DAY 2 Chest and triceps

  • Dumbbell press 3 sets x 20 reps
  • Lying triceps extension 3 sets x 20 reps

  • Superset: bench press & dumbbell kickbacks 7 sets x 12 reps

  • Dumbbell fly 3 sets x 12 reps
  • Cable press 3 sets x 12 reps
  • 1-hand cable extension 3 sets x 12 reps
  • Cable bar pushdown 3 sets x 12 reps

 

 

DAY 3 Back and biceps

  • Bar row 3 sets x 20 reps
  • Standing biceps dumbbell curl 3 sets x 20 reps

  • Superset: deadlift & barbell curl 7 sets x 12 reps

  • Wide pull up 3 sets x 12 reps
  • Lower back extension 3 sets x 20 reps
  • Seated incline hammer curl 3 sets x 12 reps
  • Preacher curl 3 sets x 12 reps

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4-WEEK WORKOUT PLAN: WEEK 4

DAY 1 Legs and abs

  • Leg press 3 sets x 8 reps
  • Walking lunges 3 sets x 8 reps
  • Leg extension 3 sets x 8 reps
  • Leg curl 3 sets x 8 reps
  • Hip thrust 3 sets x 8 reps
  • Standing calf raises 3 sets x 15 reps
  • Hanging leg raises 3 sets x 20 reps
  • Plank 3 sets x 90 sec.
  • Side plank 3 sets x 90 sec.
  • Crunch (add. weight) 3 sets x 20 reps

 

DAY 2 Chest, triceps and front shoulder

  • Bench press 3 sets x 8 reps
  • Decline dumbbell press 3 sets x 8 reps
  • Dumbbell fly 3 sets x 8 reps
  • Incline dumbbell press 3 sets x 8 reps
  • Machine press 3 sets x 8 reps
  • Push ups 3 sets x 15 reps
  • Dips 3 sets x 15 reps
  • Overhead dumbbell extension 3 sets x 8 reps
  • Cable rope pushdown 3 sets x 8 reps
  • Dumbbell front raise 3 sets x 8 reps

 

 

DAY 3 Back, biceps and back shoulder

  • Deadlift 3 sets x 8 reps
  • Wide pull up 3 sets x 12 reps
  • Barbell row 3 sets x 8 reps
  • 1-arm dumbbell row 3 sets x 8 reps
  • Lat pulldown (front) 3 sets x 8 reps
  • Lower back extension 3 sets x 12 reps
  • Standing hammer curl 3 sets x 8 reps
  • Standing dumbbell curl 3 sets x 8 reps
  • Preacher curl 3 sets x 8 reps
  • Close grip pull up 3 sets x 12 reps

 

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