4-Week Advanced Muscle Growth Program

 

Follow this muscle-maximizing four-week plan that’ll fill every workout with gut-busting intensity, you’ll enjoy watching your body change shape and size.

Click the image below to download the full workout. 

The Workout

Week 1-2

Rest 60 seconds between exercises

Day 1: Lower body

Barbell back squat (5 sets, 6 reps)

One leg barbell squat (4 sets, 8-10 reps)

Glute ham raise (4 sets, 12-15 reps)

Donkey raise (2 sets, 10 reps)

5-sec eccentric Romanian deadlift (2 sets, 6 reps)

 

Day 2: Upper body

Barbell bench press: (4 sets, 6 reps)

Pull-ups (4 sets, 4-6 reps)

Half kneeling overhead press (4 sets, 10 reps)

Push-ups: (4 sets, max reps)

Lying triceps press (4 sets, 6 reps)

 

Day 3: Arms/abs

Standing biceps cable curl (3 sets, 12 reps)

Triceps pushdown (3 sets, 12 reps)

Close-grip barbell bench press (4 sets, 6-8 reps)

Straight-leg sit-up: (3 sets, 20 reps)

Hanging knee raise: (3 sets, 20 reps)

 

Day 4: Lower body

Sumo deadlift (5 sets, 6 reps)

Snatch-grip deadlift (2 sets, 10,8,6 reps)

Dumbbell reverse lunge (4 sets, 10 reps)

Goblet squat (1 set, 40 reps)

Leg extensions (3 sets, 12-15 reps)

 

Day 5: Upper body

Chin-up (5 sets, 10 reps)

Side lateral raise (4 sets, 6 reps)

Dumbbell shrug (4 sets, 6 reps)

Cable row: (4 sets, 10 reps)

Cable chest fly (4 sets, 10 reps)

 

Day 6: Arms/abs

Concentration curls (3 sets, 15 reps)

Seated dumbbell curl (4 sets, 6-8 reps)

Cable one arm tricep extension (3 sets, 15 reps)

Stability ball roll-out (3 sets, 12 reps)

Wall press dead-bug (3 sets, 10 reps)

 

Week 3-4

Rest 60 seconds between exercises

 

Day 1: Lower body

Front barbell squat (6 sets, 5 reps)

Barbell step up (4 sets, 8 reps)

Glute ham raise (4 sets, 8 reps)

Seated leg curls (3 sets, 12-15 reps)

Romanian deadlift (4 sets, 8 reps)

 

Day 2: Upper body

Side lateral raise (4 sets, 6 reps)

Overhead dumbbell press (4 sets, 8 reps)

Dumbbell bent-over row (4 sets, 8 reps)

Dumbbell chest press (4 sets, 8 reps)

Lying triceps press (4 sets, 6 reps)

 

Day 3: Arms/abs

Barbell roll-out (3 sets, 12 reps)

Triceps pushdown (3 sets, 12 reps)

Medicine-ball side throw (3 sets, 12 reps)

Knee pull in (3 sets, 12-20 reps or to failure)

Bear crawl (3 sets, 15 steps reps)

 

Day 4: Lower body

Weighted straight-leg sit-up (3 sets, 15 reps)

Hanging leg raise (3 sets, 20 reps)

Cable triceps press-down (3 sets, 12 reps)

Farmer’s carry (3 sets, 40 yards)

Reverse lunge (4 sets, 12-15 reps)

 

Day 5: Upper body

Chin-up w 3-sec hold at top (5 sets, 6 reps)

Incline bench press (4 sets, 8 reps)

Dumbbell front raise (4 sets, 8 reps)

Rope cable high row (4 sets, 8 reps)

Dumbbell chest fly (4 sets, 12 reps)

 

Day 6: Arm/abs

Dumbbell alternate bicep curl (4 sets, 6-8 reps)

Seated triceps press (3 sets, 8 reps)

Sit up (3 sets, 12-20 reps or to failure)

Knee pull in (3 sets, 12-20 reps or to failure)

Toe toucher (3 sets, 15-20 reps or to failure)