Program
Build Muscle in 4 Days
Follow this program for 8 weeks alongside proper nutrition and watch your body transform.
Designed to build muscle, improve strength, and keep you consistent, this 4-day split combines Push, Pull, Legs & Arms, and Upper workouts for maximum results.
P
Push Day 1
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Lever Chest Press
4 sets - 10 reps
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Barbell Feet Flat Bench Press (male)
3 sets - 10 reps
Cable Standing Fly
3 sets - 10 reps
Seated Shoulder Press
3 sets - 10 reps
Dumbbell Lateral Raise
3 sets - 10 reps
Dumbbell Seated Bent Over Rear Delt Row
3 sets - 10 reps
Dumbbell Lying Triceps Extension
3 sets - 10 reps
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Bench Dip
3 sets - 12 reps
P
Pull Day 1
Romanian Deadlift
4 sets - 10 reps
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Cable Wide-Grip Lat Pulldown
3 sets - 10 reps
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Dumbbell Bent over Single Arm Row
3 sets - 10 reps
Barbell Bent Over Row
3 sets - 10 reps
_Shoulders_small.png)
Dumbbell Rear Delt Fly
3 sets - 12 reps
_Upper-Arms_small.png)
Dumbbell Seated Curl
3 sets - 10 reps
Dumbbell Incline Curl
3 sets - 10 reps
Leg Raise Hip Lift
3 sets - 15 reps
L
Legs & Arms Day 1
Split Squats
3 sets - 10 reps
Lever Leg Extension
3 sets - 10 reps
Romanian Deadlift
3 sets - 10 reps
_Thighs_small.png)
Dumbbell Reverse Lunge from Deficit (male)
3 sets - 10 reps
Dumbbell Incline Curl
3 sets - 10 reps
Chest Dip on Bench
3 sets - 10 reps
Lying Triceps Extension
3 sets - 10 reps
Dumbbell Seated Curl
3 sets - 10 reps
U
Upper Day 1
Lever Pec Deck Fly
4 sets - 10 reps
Dumbbell Bench Press
3 sets - 10 reps
Cable Wide-Grip Lat Pulldown
3 sets - 10 reps
Low Seated Row
3 sets - 10 reps
Seated Shoulder Press
3 sets - 10 reps
Dumbbell Lateral Raise
3 sets - 10 reps
Push-up
3 sets - 12 reps
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Lying Crunch (straight legs) (male)
3 sets - 20 reps
Workouts in program
P
Push Day 1
8 Exercises
P
Pull Day 1
8 Exercises
L
Legs & Arms Day 1
8 Exercises
U
Upper Day 1
8 Exercises