Muscle Building 4-Day Workout Plan
Day 1: Chest and Triceps
1. Barbell Bench Press - 4 sets of 8-12 reps
2. Dumbbell Bench Press - 4 sets of 8-12 reps
3. Chest Flys - 3 sets of 10-12 reps
4. Parallel Dips - 3 sets of 8-12 reps
5. Tricep Pushdowns - 3 sets of 10-12 reps
Day 2: Back and Biceps
1. Deadlifts - 4 sets of 8-10 reps
2. Pull-ups - 4 sets of 8-12 reps
3. Barbell Rows - 3 sets of 8-12 reps
4. Dumbbell Bicep Curls - 4 sets of 8-12 reps
5. Barbell Bicep Curls - 3 sets of 8-12 reps
Day 4: Legs and Abs
1. Barbell Squats - 4 sets of 8-12 reps
2. Leg Press - 4 sets of 10-12 reps
3. Leg Extensions - 3 sets of 10-12 reps
4. Crunches - 3 sets of 15-20 reps
5. Plank - 3 sets of 30-60 seconds
Day 5: Shoulders and Abs
1. Barbell Shoulder Press - 4 sets of 8-12 reps
2. Lateral Dumbbell Raises - 3 sets of 10-12 reps
3. Front Dumbbell Raises - 3 sets of 10-12 reps
4. Reverse Crunches - 3 sets of 15-20 reps
5. Side Planks - 3 sets of 30-60 seconds
This plan is designed for intermediate level individuals.