4 Day Intermediate Gym Workout Plan to Build Muscle
A 4-day gym plan to build muscle, built around an upper / lower split. Made for intermediate lifters, using barbells, dumbbells and machines, with every set and rep written out.
Change my answersWeek 1, day by day
Workout 1: upper body
≈ 48 minWarm-up (5 min)
- 3 minutes on the bike or rower at an easy pace.
- 10 shoulder circles and 10 bodyweight squats.
- On your first exercise, do two warm-up sets, using about half then three quarters of your working weight.
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Barbell bench press
4 × 8 · rest 120 s
Squeeze your shoulder blades into the bench, lower the bar to mid-chest and press straight up.
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Bent-over barbell row
4 × 8 · rest 120 s
Hinge forward with a flat back and pull the bar to your lower belly, elbows close to your body.
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Standing barbell overhead press
3 × 10 · rest 90 s
Standing with glutes and abs tight, press the bar overhead without arching your back.
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Wide-grip lat pulldown
4 × 10 · rest 90 s
Pull the bar to your upper chest while squeezing your shoulder blades together, without swinging back.
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Rope triceps pushdown
3 × 12 · rest 60 s
Keep your elbows fixed at your sides and spread the rope slightly at the bottom.
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Barbell curl
3 × 12 · rest 60 s
Keep your elbows fixed at your sides, curl the bar without momentum and lower it with control.
Workout 2: lower body
≈ 41 minSame warm-up as the first session.
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Barbell back squat
4 × 8 · rest 120 s
With the bar on your upper back, sit your hips back until your thighs are parallel, heels planted.
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Romanian deadlift
3 × 10 · rest 90 s
With soft knees and a flat back, slide the bar down your legs by pushing your hips back.
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Leg press
3 × 12 · rest 90 s
Set your feet shoulder-width apart and lower until your knees are well bent, keeping your lower back against the seat.
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Seated leg curl
3 × 12 · rest 60 s
Keep your back firmly against the seat, curl your legs smoothly, then return slowly.
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Standing calf raise
4 × 12 · rest 45 s
Rise as high as you can on your toes, pause, then lower all the way down.
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Plank
3 × 40 s · rest 45 s
Rest on your forearms with your body straight from head to heels and your abs tight.
Workout 3: upper body
≈ 41 minSame warm-up as the first session.
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Incline barbell bench press
4 × 10 · rest 90 s
Set the bench to about 30 degrees, lower the bar to your upper chest and press back up.
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Seated cable row
4 × 10 · rest 90 s
Sit tall, pull the handle to your belly button while squeezing your shoulder blades, then return with control.
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Seated dumbbell shoulder press
3 × 10 · rest 90 s
Keep your back against the pad, press the dumbbells overhead and lower them slowly to ear level.
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Dumbbell lateral raise
3 × 15 · rest 45 s
Raise your arms out to the sides up to shoulder height with soft elbows, using light dumbbells.
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Overhead rope triceps extension
3 × 12 · rest 60 s
Facing away from the cable with elbows pointing forward, extend your arms overhead without moving your elbows.
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Hammer curl
3 × 12 · rest 60 s
Keep your palms facing each other and curl the dumbbells without swinging your torso.
Workout 4: lower body
≈ 40 minSame warm-up as the first session.
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Barbell deadlift
3 × 6 · rest 150 s
Keep the bar against your legs with a flat back, push the floor away and finish standing tall.
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Hack squat
3 × 10 · rest 90 s
With your back flat against the pad, lower until your thighs are parallel to the platform.
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Leg extension
3 × 12 · rest 60 s
Straighten your legs without snapping your knees, pause briefly at the top and lower over three seconds.
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Lying leg curl
3 × 12 · rest 60 s
Keep your hips on the pad, curl your heels toward your glutes, then lower slowly.
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Seated calf raise
4 × 15 · rest 45 s
With knees bent, press up onto your toes and pause briefly at the top.
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Cable crunch
3 × 15 · rest 45 s
Kneel facing the cable, curl your torso down by rounding your back, with your hips still.
Weeks 2 to 4, adapted to you, are in Muskl.
14-day free trial.
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