4 day muscle building workout

4-Day Workout Routine
4-Day Workout Routine

4 day muscle building workout Routine To Build Muscle


The following 4-day exercise routine is intended to give as much rest in the middle of exercises with a specific end goal to stimulate as much muscle development as possible while keeping time out of the gym to a least. This is a part routine which implies muscle groups are prepared either separately or assembled in sessions on particular days. 
This exercise is designed after to a push-pull system in which the body utilizes “push” practices on one day and “pull” practices on another. The principle advantage of utilizing this kind of system is to permit each muscle to gather maximum recovery periods for both, direct and indirect muscle stimulation.

Here are the instructions :

Workout Points

 Time Duration:  2-3 month 

Objective:          Gain strength and construct muscle


  • 4 exercises performed on 4 back to back days
  • Between of 1 and 3 muscle bunches prepared with every exercise 
  • A few activities for every body part 
  • The exercise utilizes a push-pull framework 
  • Variable rest periods – coordinating repetition scheme 
  • Light cardio performed toward the start of the exercise – 5 to 10 minutes 
  • Cardio work toward the finish of every exercise – 20-25 minutes of medium intensity


Toward the end of day 4, you can rest one day or two. I recommend trying to rest for two days for the initial 3 or 4 weeks. This will permit your body to get settled with the everyday practice. Following 3 or 4 weeks, try slicing the rest to one day and screen your strength levels. On the off chance that you find your weaker, return to two days rest.

Continuously have something like one day of rest toward the end of the fourth day of training. 

 Make sure to drink something like one gallon of water for each day. 

Attempt this tip for a massive lift in strength and muscle gain.

Buy the right protein that will Help you to gain muscles. Only workout is not enough without proper Protein.

The Workout

4 day muscle building workout

– day1


4 day muscle building workout

– day2


4 day muscle building workout

– day3


4 day muscle building workout

– day4


You may also like: Work out / Upright-Cable Row How To Do It And What Are Its Benefits?

Attempt this everyday practice for 8 to 12 weeks. Keep in mind, try resting for no less than two days after the fourth day for the initial 2 or 3 weeks. Once your body begins to get accustomed with the everyday practice, try resting for one day. On the off chance that you feel your losing quality, return to two long periods of rest. On the off chance that you locate its working, remain with the program until it stops working.


  1. Heya i am for the first time here. I came across this board and I find It truly useful &
    it helped me out much. I hope to give something back and aid others like you aided me.


Please enter your comment!
Please enter your name here