4-Day Workout Plan for Muscle Gain
Day 1: Chest and Triceps
| Exercise | Sets x Reps |
|---|---|
| Barbell Bench Press | 4 x 8-12 |
| Incline Dumbbell Press | 3 x 10-15 |
| Dumbbell Flyes | 3 x 12-15 |
| Tricep Dips | 3 x 12-15 |
| Tricep Rope Pushdowns | 3 x 12-15 |
| Overhead Tricep Extension | 3 x 12-15 |
Day 2: Back and Biceps
| Exercise | Sets x Reps |
|---|---|
| Deadlifts | 4 x 6-10 |
| Pull-Ups or Lat Pulldowns | 3 x 10-15 |
| Barbell Rows | 3 x 10-12 |
| Face Pulls | 3 x 12-15 |
| Barbell Bicep Curls | 3 x 12-15 |
| Hammer Curls | 3 x 12-15 |
Day 3: Rest or Active Recovery
Day 4: Legs and Shoulders
| Exercise | Sets x Reps |
|---|---|
| Squats | 4 x 8-12 |
| Leg Press | 3 x 10-15 |
| Leg Curls | 3 x 12-15 |
| Overhead Press | 4 x 8-12 |
| Lateral Raises | 3 x 12-15 |
| Rear Delt Flyes | 3 x 12-15 |
| Shrugs | 3 x 12-15 |
Day 5: Arms and Core
| Exercise | Sets x Reps |
|---|---|
| Close-Grip Bench Press | 4 x 8-12 |
| Skull Crushers | 3 x 10-15 |
| Preacher Curls | 3 x 12-15 |
| Concentration Curls | 3 x 12-15 |
| Plank | 3 x 30 sec |
| Russian Twists | 3 x 20 (10 each side) |