{"id":27663,"date":"2024-12-25T13:16:01","date_gmt":"2024-12-25T13:16:01","guid":{"rendered":"https:\/\/thefitnessphantom.com\/?p=27663"},"modified":"2024-12-25T13:16:03","modified_gmt":"2024-12-25T13:16:04","slug":"4-week-muscle-gain-workout-plan-with-pdf","status":"publish","type":"post","link":"https:\/\/thefitnessphantom.com\/4-week-muscle-gain-workout-plan-with-pdf","title":{"rendered":"Best 4-Week Muscle Gain Workout Plan (Free PDF)"},"content":{"rendered":"\n<h2 class=\"wp-block-heading\"><strong>Program Summary<\/strong><\/h2>\n\n\n\n<p>Whether you are skinny or overweight, this muscle-building workout plan will allow you to train in an organized way and help you build a strong body.<\/p>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table><tbody><tr><td>Duration<\/td><td>4 Weeks<\/td><\/tr><tr><td>Split Type<\/td><td>Hybrid Split<\/td><\/tr><tr><td>Program Goal<\/td><td>Muscle Building<\/td><\/tr><tr><td>Training Type<\/td><td>Resistance Workout<\/td><\/tr><tr><td>Difficulty Level<\/td><td>Beginner to Intermediate<\/td><\/tr><tr><td>Target Gender<\/td><td>Male and Female<\/td><\/tr><tr><td>Sessions\/Week<\/td><td>5 Days<\/td><\/tr><tr><td>Duration\/Session<\/td><td>60-75 minutes<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Workout Description<\/strong><\/h2>\n\n\n\n<p>This program is based on a hybrid split (training the upper and lower body muscle groups in each session).<\/p>\n\n\n\n<p><strong>Here&#8217;s the weekly schedule you&#8217;ll follow in this routine:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Day 1:<\/strong> Chest, Triceps, and Quads<\/li>\n\n\n\n<li><strong>Day 2:<\/strong> Back, Biceps, and Calves<\/li>\n\n\n\n<li><strong>Day 3<\/strong>: Shoulders, Abs, and Hamstrings<\/li>\n\n\n\n<li><strong>Day 4:<\/strong> OFF<\/li>\n\n\n\n<li><strong>Day 5:<\/strong> Chest, Quads, and Calves<\/li>\n\n\n\n<li><strong>Day 6<\/strong>: Back, Shoulder, and Abs<\/li>\n\n\n\n<li><strong>Day 7:<\/strong> OFF<\/li>\n<\/ul>\n\n\n\n<p>This split ensures you train your large muscle groups (such as chest, back, and quads) twice and your small muscles (biceps and triceps) at least once every week.<\/p>\n\n\n\n<p>This training plan also involves <a href=\"https:\/\/thefitnessphantom.com\/superset-workout-examples\" data-type=\"post\" data-id=\"6021\">supersets<\/a>, drop-sets, and rest-pause reps. These techniques will help you train your muscles in a time-efficient and effective way.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>4-Week Muscle Gain Workout Plan for Building a Jacked Body<\/strong><\/h2>\n\n\n\n<figure class=\"wp-block-image size-full\"><img fetchpriority=\"high\" decoding=\"async\" width=\"1200\" height=\"800\" src=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2024\/12\/4-Week-Muscle-Gain-Workout-Plan.jpg\" alt=\"4-Week Muscle Gain Workout Plan\" class=\"wp-image-27667\" title=\"\" srcset=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2024\/12\/4-Week-Muscle-Gain-Workout-Plan.jpg 1200w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2024\/12\/4-Week-Muscle-Gain-Workout-Plan-300x200.jpg 300w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2024\/12\/4-Week-Muscle-Gain-Workout-Plan-768x512.jpg 768w\" sizes=\"(max-width: 1200px) 100vw, 1200px\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading has-text-color has-background\" style=\"color:#040303;background-color:#03d7c9\">Week 1<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 1: Chest, Triceps, and Quads<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Sets<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td>1A Incline Machine Chest Press<\/td><td>4<\/td><td>12-15<\/td><\/tr><tr><td>1B Leg Extension<\/td><td>4<\/td><td>15-20<\/td><\/tr><tr><td>Flat Dumbbell Bench Press<\/td><td>4<\/td><td>8-12<\/td><\/tr><tr><td>3A Leg Machine Press<\/td><td>4<\/td><td>12-15<\/td><\/tr><tr><td>3B Seated Pec Deck Fly<\/td><td>4<\/td><td>10-12<\/td><\/tr><tr><td>4A Hack Squat<\/td><td>3<\/td><td>10-12<\/td><\/tr><tr><td>4B Triceps Pressdown<\/td><td>3<\/td><td>15-20<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 2: Back, Biceps, and Calves<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Sets<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td>Pull-ups (warm-up)<\/td><td>4<\/td><td>4-10<\/td><\/tr><tr><td>Lat Pulldown (Prone Grip)<\/td><td>4<\/td><td>10-12<\/td><\/tr><tr><td>Bent-over Barbell Row<\/td><td>4<\/td><td>8-10<\/td><\/tr><tr><td>Single-arm Cable Row<\/td><td>4<\/td><td>6-8\/side<\/td><\/tr><tr><td>5A Standing Calf Raises<\/td><td>3<\/td><td>15-20<\/td><\/tr><tr><td>5B Straight Bar Curl<\/td><td>3<\/td><td>10-15<\/td><\/tr><tr><td>6A Seated Calf Raises<\/td><td>3<\/td><td>15-20<\/td><\/tr><tr><td>6B EZ Bar Preacher Curl<\/td><td>3<\/td><td>10-15<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 3: Shoulders, Abs, and Hamstrings<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Sets<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td>Seated Overhead Dumbbell Press<\/td><td>4<\/td><td>10-12<\/td><\/tr><tr><td>Single-arm Cable Lateral Raises<\/td><td>4<\/td><td>10\/side<\/td><\/tr><tr><td>Reverse Pec Deck Fly<\/td><td>4<\/td><td>12-15<\/td><\/tr><tr><td>4A Dumbbell Romanian  Deadlift<\/td><td>4<\/td><td>8-10<\/td><\/tr><tr><td>4B Hanging Legs\/Knee Raises<\/td><td>4<\/td><td>10-20<\/td><\/tr><tr><td>5A Seated Leg Curl<\/td><td>4<\/td><td>15-20<\/td><\/tr><tr><td>5B Half Kneeling Cable Crunches<\/td><td>4<\/td><td>15-20<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 5: Chest, Quads, and Calves<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Sets<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td>Back Squat<\/td><td>5<\/td><td>8-10<\/td><\/tr><tr><td>Stationary Front Lunges<\/td><td>3<\/td><td>10\/leg<\/td><\/tr><tr><td>Flat Bench Press<\/td><td>4<\/td><td>8-10<\/td><\/tr><tr><td>Bent-over Cable Fly<\/td><td>4<\/td><td>10-12<\/td><\/tr><tr><td>Standing Calf Raises<\/td><td>3<\/td><td>10-12<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 6: Back, Shoulder, and Abs<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Sets<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td>Chin-ups<\/td><td>3<\/td><td>6-12<\/td><\/tr><tr><td>Military Press<\/td><td>4<\/td><td>8-10<\/td><\/tr><tr><td>Close Grip Pulldown<\/td><td>4<\/td><td>8-10<\/td><\/tr><tr><td>One-arm DB Row<\/td><td>4<\/td><td>6-8\/side<\/td><\/tr><tr><td>Chest Supported Row (Prone Grip)<\/td><td>3<\/td><td>10-12<\/td><\/tr><tr><td>Cable Crunches + Knee\/Leg Raises<\/td><td>3<\/td><td>10-15<\/td><\/tr><tr><td>High to Low Cable Chop<\/td><td>3<\/td><td>10\/side<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<figure class=\"wp-block-image size-full\"><img decoding=\"async\" width=\"1200\" height=\"800\" src=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2024\/12\/Mass-Building-Workout.jpg\" alt=\"Mass Building Workout\" class=\"wp-image-27668\" title=\"\" srcset=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2024\/12\/Mass-Building-Workout.jpg 1200w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2024\/12\/Mass-Building-Workout-300x200.jpg 300w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2024\/12\/Mass-Building-Workout-768x512.jpg 768w\" sizes=\"(max-width: 1200px) 100vw, 1200px\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading has-text-color has-background\" style=\"color:#040303;background-color:#03d7c9\">Week 2<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 1: Chest, Triceps, and Quads<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Sets<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td>1A Incline Chest Press<\/td><td>4<\/td><td>12-15<\/td><\/tr><tr><td>1B Leg Extension<\/td><td>4<\/td><td>15-20<\/td><\/tr><tr><td>2A Seated Pec Deck Fly<\/td><td>4<\/td><td>10-15<\/td><\/tr><tr><td>2B Reverse Hack Squat<\/td><td>4<\/td><td>12-15<\/td><\/tr><tr><td>3B Incline Cable Fly<\/td><td>3<\/td><td>10-12<\/td><\/tr><tr><td>3B Skull Crushers<\/td><td>3<\/td><td>10-12<\/td><\/tr><tr><td>Crossbody Triceps Extension<\/td><td>3<\/td><td>15\/side<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 2: Back, Biceps, and Calves<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Sets<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td>Pull-ups (warm-up)<\/td><td>4<\/td><td>4-10<\/td><\/tr><tr><td>Cable Lat Pullover<\/td><td>4<\/td><td>10-12<\/td><\/tr><tr><td>Barbell T-Row (Prone Grip)<\/td><td>4<\/td><td>8-10<\/td><\/tr><tr><td>Seated Cable Row<\/td><td>4<\/td><td>6-8\/side<\/td><\/tr><tr><td>5A Donkey Calf Raises<\/td><td>3<\/td><td>15-20<\/td><\/tr><tr><td>5B Incline Dumbbell Curl<\/td><td>3<\/td><td>10-15<\/td><\/tr><tr><td>6A Seated Calf Raises<\/td><td>3<\/td><td>15-20<\/td><\/tr><tr><td>6B Cable Hammer Curl<\/td><td>3<\/td><td>10-15<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 3: Shoulders, Abs, and Hamstrings<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Sets<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td>Military Press<\/td><td>4<\/td><td>10-12<\/td><\/tr><tr><td>Incline Y Raises<\/td><td>4<\/td><td>10\/side<\/td><\/tr><tr><td>Bent-over Lateral Raises<\/td><td>4<\/td><td>12-15<\/td><\/tr><tr><td>4A Lying Leg Curl<\/td><td>4<\/td><td>8-10<\/td><\/tr><tr><td>4B Hanging Legs\/Knee Raises<\/td><td>4<\/td><td>10-20<\/td><\/tr><tr><td>5A Single-leg Romanian Deadlift<\/td><td>4<\/td><td>15-20<\/td><\/tr><tr><td>5B Half Kneeling Cable Crunches<\/td><td>4<\/td><td>15-20<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 5: Chest, Quads, and Calves<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Sets<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td>Back Squat<\/td><td>5<\/td><td>8-10<\/td><\/tr><tr><td>Reverse Lunges<\/td><td>3<\/td><td>10\/leg<\/td><\/tr><tr><td><a href=\"https:\/\/youtu.be\/dVM-rN5cd4E\" target=\"_blank\" data-type=\"link\" data-id=\"https:\/\/youtu.be\/dVM-rN5cd4E\" rel=\"noreferrer noopener\">Paused Bench Press<\/a><\/td><td>4<\/td><td>6-8<\/td><\/tr><tr><td>Bent-over Cable Fly<\/td><td>4<\/td><td>10-12<\/td><\/tr><tr><td>Standing Calf Raises<\/td><td>3<\/td><td>15-20<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 6: Back, Shoulder, and Abs<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Sets<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td>Single-arm Lat Pulldown<\/td><td>3<\/td><td>6-12<\/td><\/tr><tr><td>Chest Supported DB Row<\/td><td>4<\/td><td>8-10<\/td><\/tr><tr><td>Barbell Shrug<\/td><td>4<\/td><td>6-8\/side<\/td><\/tr><tr><td>Reverse Pec Deck Fly<\/td><td>3<\/td><td>10-12<\/td><\/tr><tr><td>5A Knee\/Leg Raises<\/td><td>3<\/td><td>10-15<\/td><\/tr><tr><td>5B High to Low Cable Chop<\/td><td>3<\/td><td>10\/side<\/td><\/tr><tr><td>Ab Wheel Rollout<\/td><td>3<\/td><td>8-10<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<figure class=\"wp-block-image size-full\"><img decoding=\"async\" width=\"1200\" height=\"800\" src=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2024\/12\/Bodybuilding-Gym-Workout.jpg\" alt=\"Bodybuilding Gym Workout\" class=\"wp-image-27669\" title=\"\" srcset=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2024\/12\/Bodybuilding-Gym-Workout.jpg 1200w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2024\/12\/Bodybuilding-Gym-Workout-300x200.jpg 300w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2024\/12\/Bodybuilding-Gym-Workout-768x512.jpg 768w\" sizes=\"(max-width: 1200px) 100vw, 1200px\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading has-text-color has-background\" style=\"color:#040303;background-color:#03d7c9\">Week 3<\/h3>\n\n\n\n<p>You&#8217;ll do double <a href=\"https:\/\/thefitnessphantom.com\/4-day-drop-set-workout-routine-with-pdf\" data-type=\"post\" data-id=\"17335\" target=\"_blank\" rel=\"noreferrer noopener\">drop sets <\/a>during this period. The double drop sets involve performing three subsets (within one set), first with heavyweight, second with heavy to moderate weight, and third with moderate weight.<\/p>\n\n\n\n<p>The rule is to start with a heavy load, then reduce it two times in the second and third subsets.<\/p>\n\n\n\n<p>It is an advanced way to train and grow muscle mass.<\/p>\n\n\n\n<p>Try to reach failure in each set. Limit your rest time and aim to maintain intensity as much as possible throughout the session.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 1: Chest, Triceps, and Quads<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Drop Sets<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td>Incline Chest Press<\/td><td>3<\/td><td>4-6-8<\/td><\/tr><tr><td>Seated Pec Deck Fly<\/td><td>3<\/td><td>6-8-10<\/td><\/tr><tr><td>Leg Machine Press<\/td><td>3<\/td><td>4-6-8<\/td><\/tr><tr><td>Leg Extensions<\/td><td>3<\/td><td>6-8-10<\/td><\/tr><tr><td>Triceps Pressdown<\/td><td>3<\/td><td>6-8-10<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 2: Back, Biceps, and Calves<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Drop Sets<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td>Conventional Deadlift<\/td><td>3<\/td><td>3-4-5<\/td><\/tr><tr><td>Lat Pulldown (Neutral Grip)<\/td><td>2<\/td><td>4-6-8<\/td><\/tr><tr><td>Lat Pulldown (Prone Grip)<\/td><td>2<\/td><td>4-6-8<\/td><\/tr><tr><td>Seated Cable Machine Row<\/td><td>3<\/td><td>6-8-10<\/td><\/tr><tr><td>Standing Calf Raises<\/td><td>3<\/td><td>6-8-10<\/td><\/tr><tr><td>Cable Biceps Curls<\/td><td>3<\/td><td>4-6-8<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 3: Shoulders, Abs, and Hamstrings<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Drop Sets<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td>Seated Overhead Press<\/td><td>3<\/td><td>4-6-8<\/td><\/tr><tr><td>Dumbbell Lateral Raises<\/td><td>3<\/td><td>4-6-8<\/td><\/tr><tr><td>Cable Face Pull<\/td><td>3<\/td><td>4-6-8<\/td><\/tr><tr><td>DB Romanian Deadlift<\/td><td>3<\/td><td>4-6-8<\/td><\/tr><tr><td>Seated Leg Curl<\/td><td>3<\/td><td>6-8-10<\/td><\/tr><tr><td>Cable Crunches<\/td><td>3<\/td><td>6-8-10<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 5: Chest, Quads, and Calves<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Drop Sets<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td>Back Squat<\/td><td>3<\/td><td>4-6-8<\/td><\/tr><tr><td>Reverse Hack Squat<\/td><td>3<\/td><td>4-6-8<\/td><\/tr><tr><td>Flat Bench Press<\/td><td>3<\/td><td>4-6-8<\/td><\/tr><tr><td>Bent-over Cable Fly<\/td><td>3<\/td><td>6-8-10<\/td><\/tr><tr><td>Seated Calf Raises<\/td><td>3<\/td><td>6-8-10<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 6: Back, Shoulder, and Abs<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Drop Sets<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td>Bent-over Barbell Row<\/td><td>3<\/td><td>4-6-8<\/td><\/tr><tr><td>Close Grip T-Bar Row<\/td><td>3<\/td><td>4-6-8<\/td><\/tr><tr><td>Close Grip Pulldown<\/td><td>3<\/td><td>4-6-8<\/td><\/tr><tr><td>Barbell Shrug<\/td><td>3<\/td><td>4-6-8<\/td><\/tr><tr><td>Cable Crunches<\/td><td>3<\/td><td>6-8-10<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading has-text-color has-background\" style=\"color:#040303;background-color:#03d7c9\">Week 4<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 1: Chest, Triceps, and Quads<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Sets<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td>1A Incline Machine Chest Press<\/td><td>4<\/td><td>12-15<\/td><\/tr><tr><td>1B Leg Extension<\/td><td>4<\/td><td>15-20<\/td><\/tr><tr><td>Flat Dumbbell Bench Press<\/td><td>4<\/td><td>8-12<\/td><\/tr><tr><td>3A Leg Machine Press<\/td><td>4<\/td><td>12-15<\/td><\/tr><tr><td>3B Seated Pec Deck Fly<\/td><td>4<\/td><td>10-12<\/td><\/tr><tr><td>4A Bulgarian Split Squat<\/td><td>3<\/td><td>10-12<\/td><\/tr><tr><td>4B Triceps Pressdown<\/td><td>3<\/td><td>15-20<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 2: Back, Biceps, and Calves<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Sets<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td>Pull-ups (warm-up)<\/td><td>4<\/td><td>4-10<\/td><\/tr><tr><td>Lat Pulldown (Prone Grip)<\/td><td>4<\/td><td>10-12<\/td><\/tr><tr><td>Bent-over Barbell Row<\/td><td>4<\/td><td>8-10<\/td><\/tr><tr><td>Single-arm Cable Row<\/td><td>4<\/td><td>6-8\/side<\/td><\/tr><tr><td>5A Standing Calf Raises<\/td><td>3<\/td><td>15-20<\/td><\/tr><tr><td>5B Straight Bar Curl<\/td><td>3<\/td><td>10-15<\/td><\/tr><tr><td>6A Seated Calf Raises<\/td><td>3<\/td><td>15-20<\/td><\/tr><tr><td>6B EZ Bar Preacher Curl<\/td><td>3<\/td><td>10-15<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 3: Shoulders, Abs, and Hamstrings<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Sets<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td>Barbell Push Press<\/td><td>4<\/td><td>10-12<\/td><\/tr><tr><td>1-arm Lateral Raises<\/td><td>4<\/td><td>10\/side<\/td><\/tr><tr><td>Reverse Pec Deck Fly<\/td><td>4<\/td><td>12-15<\/td><\/tr><tr><td>4A <a href=\"https:\/\/thefitnessphantom.com\/dumbbell-hamstring-exercises#6_Hamstring_March\" target=\"_blank\" data-type=\"link\" data-id=\"https:\/\/thefitnessphantom.com\/dumbbell-hamstring-exercises#6_Hamstring_March\" rel=\"noreferrer noopener\">Hamstring March<\/a><\/td><td>4<\/td><td>8-10<\/td><\/tr><tr><td>4B Hanging Knee Raises<\/td><td>4<\/td><td>10-20<\/td><\/tr><tr><td>5A Seated Leg Curl<\/td><td>4<\/td><td>15-20<\/td><\/tr><tr><td>5B Cable Crunches<\/td><td>4<\/td><td>15-20<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 5: Chest, Quads, and Calves<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Sets<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td>Back Squat<\/td><td>5<\/td><td>8-10<\/td><\/tr><tr><td>Stationary Front Lunges<\/td><td>3<\/td><td>10\/leg<\/td><\/tr><tr><td><a href=\"https:\/\/youtu.be\/N3_hP6TqOsE\" target=\"_blank\" data-type=\"link\" data-id=\"https:\/\/youtu.be\/N3_hP6TqOsE\" rel=\"noreferrer noopener\">Negative Bench Press<\/a><\/td><td>3<\/td><td>8-10<\/td><\/tr><tr><td>Bent-over Cable Fly<\/td><td>4<\/td><td>10-12<\/td><\/tr><tr><td>Standing Calf Raises<\/td><td>3<\/td><td>10-12<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 6: Back, Shoulder, and Abs<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Sets<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td>Chin-ups<\/td><td>3<\/td><td>6-12<\/td><\/tr><tr><td>Single-arm Landmine Press<\/td><td>4<\/td><td>8-10<\/td><\/tr><tr><td>One-arm DB Row<\/td><td>4<\/td><td>8-10<\/td><\/tr><tr><td>Chest Supported Row (Prone Grip)<\/td><td>4<\/td><td>6-8\/side<\/td><\/tr><tr><td>Alternating Front Raises<\/td><td>3<\/td><td>10-12<\/td><\/tr><tr><td>Cable Crunches + Rollout(superset)<\/td><td>3<\/td><td>10-15<\/td><\/tr><tr><td>High to Low Cable Chop<\/td><td>3<\/td><td>10\/side<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Additional Instructions for Optimal Performance and Muscle Growth<\/strong><\/h2>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Warm-up<\/strong><\/h4>\n\n\n\n<p>Always begin your training with a little warm-up. You can do dynamic stretches and lightweight training before lifting heavy. Here are warm-up exercise examples you can incorporate into this 4-week muscle-building program.<\/p>\n\n\n\n<p><strong>Upper Body<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/thefitnessphantom.com\/resistance-band-warm-up-exercises#2_Shoulder_Pass_Through\" target=\"_blank\" data-type=\"link\" data-id=\"https:\/\/thefitnessphantom.com\/resistance-band-warm-up-exercises#2_Shoulder_Pass_Through\" rel=\"noreferrer noopener\">Shoulder Pass Through<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/thefitnessphantom.com\/dynamic-warm-up-exercises-with-pdf#1_Kneeling_Chest_Opener_Stretch\" target=\"_blank\" rel=\"noreferrer noopener\">Kneeling Chest Opener<\/a><\/li>\n\n\n\n<li>Banded Pull Apart<\/li>\n\n\n\n<li>Arm Swings<\/li>\n\n\n\n<li><a href=\"https:\/\/thefitnessphantom.com\/dynamic-warm-up-exercises-with-pdf#4_Superman_Raise\" target=\"_blank\" rel=\"noreferrer noopener\">Superman Raise<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/thefitnessphantom.com\/dynamic-warm-up-exercises-with-pdf#5_Cat-Cow\" target=\"_blank\" rel=\"noreferrer noopener\">Cat-Cow<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/thefitnessphantom.com\/dynamic-warm-up-exercises-with-pdf#6_Dive_Bomber_Push-up\" target=\"_blank\" rel=\"noreferrer noopener\">Dive Bomber Push-up<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/thefitnessphantom.com\/resistance-band-warm-up-exercises#5_Single-arm_Overhead_Press\" target=\"_blank\" rel=\"noreferrer noopener\">Single-arm Overhead Press<\/a><\/li>\n<\/ul>\n\n\n\n<p><strong>Lower Body<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Leg Swings<\/li>\n\n\n\n<li>Reverse Lunges<\/li>\n\n\n\n<li>Standing Quad Stretch<\/li>\n\n\n\n<li><a href=\"https:\/\/thefitnessphantom.com\/resistance-band-warm-up-exercises#8_Suitcase_Deadlift\">Suitcase Deadlift<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/thefitnessphantom.com\/resistance-band-warm-up-exercises#9_Clamshell\">Clamshell<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/thefitnessphantom.com\/resistance-band-warm-up-exercises#10_Lateral_Walk\">Lateral Walk<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/thefitnessphantom.com\/resistance-band-warm-up-exercises#13_Single-leg_Deadlift\">Single-leg Deadlift<\/a><\/li>\n<\/ul>\n\n\n\n<p><strong>Full Body<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Inchworm<\/li>\n\n\n\n<li><a href=\"https:\/\/thefitnessphantom.com\/dynamic-warm-up-exercises-with-pdf#7_Bird_Dog\" target=\"_blank\" rel=\"noreferrer noopener\">Bird Dog<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/thefitnessphantom.com\/dynamic-warm-up-exercises-with-pdf#8_Worlds_Greatest_Stretch\" target=\"_blank\" rel=\"noreferrer noopener\">World\u2019s Greatest Stretch<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/thefitnessphantom.com\/dynamic-warm-up-exercises-with-pdf#20_Bear_Crawl\" target=\"_blank\" rel=\"noreferrer noopener\">Bear Crawl<\/a><\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Strategic Overload<\/strong><\/h4>\n\n\n\n<p>Increase the load or the number of sets over the weeks to force your muscles to work harder each week.<\/p>\n\n\n\n<p>Try to lift 5-10% heavier weight every week for three weeks, then deload in the fourth week and repeat this pattern till you can no longer increase weight. This progressively increasing load will help you develop your strength and size in the long run.<\/p>\n\n\n\n<p>If loading progression isn\u2019t possible, strive for a higher number of sets while keeping the number of reps unchanged. It won\u2019t be as effective as load progression for building strength, but it will help you build mass.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Exercise Variations<\/strong><\/h4>\n\n\n\n<p> Aim to include a combination of <a href=\"https:\/\/thefitnessphantom.com\/compound-and-isolation-workout-routine-with-pdf\" target=\"_blank\" data-type=\"post\" data-id=\"14651\" rel=\"noreferrer noopener\">compound, isolation, and unilateral exercises<\/a>. The variety of exercises hit every large to tiny muscle group to build a strong and balanced physique.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Recovery<\/strong><\/h4>\n\n\n\n<p>Aim to get 6-8 hours of sound sleep every day and consume a balanced diet for optimal muscle recovery. Additionally, taking a cold bath, massage, and sauna can also speed up muscle healing.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Diet Recommendation for Building Muscle<\/strong><\/h2>\n\n\n\n<p>A good meal plan helps repair trained muscles quickly and promote muscle growth.<\/p>\n\n\n\n<p>Your meal must include a good balance of protein, carbs, fats, and fiber.<\/p>\n\n\n\n<p>Here&#8217;s what the National Institute of Health website recommends to gymgoers for building and maintaining muscle mass:<sup class=\"modern-footnotes-footnote \" data-mfn=\"1\" data-mfn-post-scope=\"0000000000000fdd0000000000000000_27663\"><a href=\"javascript:void(0)\"  title=\" Helms ER, Aragon AA, Fitschen PJ. Evidence-based recommendations for natural bodybuilding contest preparation: nutrition and supplementation. J Int Soc Sports Nutr. 2014;11:20. Published 2014 May 12. doi:10.1186\/1550-2783-11-20\"  role=\"button\" aria-pressed=\"false\" aria-describedby=\"mfn-content-0000000000000fdd0000000000000000_27663-1\">1<\/a><\/sup><span id=\"mfn-content-0000000000000fdd0000000000000000_27663-1\" role=\"tooltip\" class=\"modern-footnotes-footnote__note\" tabindex=\"0\" data-mfn=\"1\"> Helms ER, Aragon AA, Fitschen PJ. <a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC4033492\/\" target=\"_blank\" data-type=\"link\" data-id=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC4033492\/\" rel=\"noreferrer noopener\">Evidence-based recommendations for natural bodybuilding contest preparation: nutrition and supplementation<\/a>. J Int Soc Sports Nutr. 2014;11:20. Published 2014 May 12. doi:10.1186\/1550-2783-11-20<\/span><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Protein<\/strong>: 2-3 g\/kg\/day with optimal amounts of 0.40\u20130.55 g\/kg per meal and distributed evenly throughout the day (3\u20136 meals), including within 1\u20132 hours pre and post-training. Examples of protein-rich foods are whey protein, egg whites, whole eggs, white meat, white fish, and Greek yogurt.<\/li>\n\n\n\n<li><strong>Carbohydrates:\u00a0<\/strong>3\u20135 g\/kg\/day to support energy demands from resistance exercise. Examples of good carb sources are brown rice, quinoa, banana, potatoes, oats, and whole-wheat pasta, bread, and cereals.<\/li>\n\n\n\n<li><strong>Fats<\/strong>: 0.5\u20131.5 g\/kg\/day. Examples of healthy fats are cheese, omega-3, butter, and milk.<\/li>\n<\/ul>\n\n\n\n<p>Other than the above nutrients, Creatine monohydrate (3\u20135 g\/day), caffeine (5\u20136 mg\/kg), beta-alanine (3\u20135 g\/day), and citrulline malate (8 g\/day) might yield ergogenic effects that can be beneficial for bodybuilders.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Breakfast Options<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Greek yogurt, almonds or walnuts, whole grain granola, and fresh berries<\/li>\n\n\n\n<li>Oatmeal with berries and scrambled egg whites<\/li>\n\n\n\n<li>Boiled eggs, stir-fried veggies, and peanut butter with bread<\/li>\n\n\n\n<li>Protein shakes, boiled eggs, and broccoli<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Lunch Options<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Grilled fish with a spinach salad and broccoli<\/li>\n\n\n\n<li>Grilled chicken breast, mixed veggies, and baked sweet potato<\/li>\n\n\n\n<li>Beef steaks, scrambled eggs, and brown rice.<\/li>\n\n\n\n<li>Lean ground beef burger on lettuce with tomato, onion, and green beans<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Dinner Options<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Chicken with rice or Indian bread and yogurt.<\/li>\n\n\n\n<li>Chicken breast with spinach, strawberries and almonds<\/li>\n\n\n\n<li>Grilled chicken with white bean and tomato salad<\/li>\n\n\n\n<li>Kidney beans, rice, and fish<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>The 4-Week Mass Building Program PDF<\/strong><\/h2>\n\n\n\n<div class=\"wp-block-file\"><a id=\"wp-block-file--media-3dd2507c-ca94-4639-870b-b1c4d6aafb83\" href=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2024\/12\/Muscle-Gain-4-Week-Workout-Routine.pdf\">Muscle Gain 4-Week Workout Routine<\/a><a href=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2024\/12\/Muscle-Gain-4-Week-Workout-Routine.pdf\" class=\"wp-block-file__button wp-element-button\" aria-describedby=\"wp-block-file--media-3dd2507c-ca94-4639-870b-b1c4d6aafb83\" download>Download<\/a><\/div>\n\n\n\n<p><br>Download this free PDF and follow this program for 8-12 weeks for visible results. <\/p>\n\n\n\n<p><\/p>\n<h3 class=\"modern-footnotes-list-heading \">References<\/h3><ul class=\"modern-footnotes-list \"><li><span>1<\/span><div> Helms ER, Aragon AA, Fitschen PJ. <a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC4033492\/\" target=\"_blank\" data-type=\"link\" data-id=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC4033492\/\" rel=\"noreferrer noopener\">Evidence-based recommendations for natural bodybuilding contest preparation: nutrition and supplementation<\/a>. J Int Soc Sports Nutr. 2014;11:20. Published 2014 May 12. doi:10.1186\/1550-2783-11-20<\/div><\/li><\/ul>","protected":false},"excerpt":{"rendered":"<p>Program Summary Whether you are skinny or overweight, this muscle-building workout plan will allow you to train in an organized way and help you build a strong body. Duration 4 Weeks Split Type Hybrid Split Program Goal Muscle Building Training Type Resistance Workout Difficulty Level Beginner to Intermediate Target Gender Male and Female Sessions\/Week 5 &#8230; <a title=\"Best 4-Week Muscle Gain Workout Plan (Free PDF)\" class=\"read-more\" href=\"https:\/\/thefitnessphantom.com\/4-week-muscle-gain-workout-plan-with-pdf\" aria-label=\"Read more about Best 4-Week Muscle Gain Workout Plan (Free PDF)\">Read more<\/a><\/p>\n","protected":false},"author":1,"featured_media":27665,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[256,471],"tags":[534,503,381],"class_list":["post-27663","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-free-workout-plans","category-muscle-building","tag-bodybuilding","tag-strength-training","tag-workout-routine"],"_links":{"self":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts\/27663","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/comments?post=27663"}],"version-history":[{"count":3,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts\/27663\/revisions"}],"predecessor-version":[{"id":27671,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts\/27663\/revisions\/27671"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/media\/27665"}],"wp:attachment":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/media?parent=27663"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/categories?post=27663"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/tags?post=27663"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}