Youssef 4-Day Workout Plan for Muscle Gain

4-Day Workout Plan for Muscle Gain

Day 1: Chest and Triceps

ExerciseSets x Reps
Barbell Bench Press4 x 8-12
Incline Dumbbell Press3 x 10-15
Dumbbell Flyes3 x 12-15
Tricep Dips3 x 12-15
Tricep Rope Pushdowns3 x 12-15
Overhead Tricep Extension3 x 12-15

Day 2: Back and Biceps

ExerciseSets x Reps
Deadlifts4 x 6-10
Pull-Ups or Lat Pulldowns3 x 10-15
Barbell Rows3 x 10-12
Face Pulls3 x 12-15
Barbell Bicep Curls3 x 12-15
Hammer Curls3 x 12-15

Day 3: Rest or Active Recovery

Day 4: Legs and Shoulders

ExerciseSets x Reps
Squats4 x 8-12
Leg Press3 x 10-15
Leg Curls3 x 12-15
Overhead Press4 x 8-12
Lateral Raises3 x 12-15
Rear Delt Flyes3 x 12-15
Shrugs3 x 12-15

Day 5: Arms and Core

ExerciseSets x Reps
Close-Grip Bench Press4 x 8-12
Skull Crushers3 x 10-15
Preacher Curls3 x 12-15
Concentration Curls3 x 12-15
Plank3 x 30 sec
Russian Twists3 x 20 (10 each side)