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This ten-week workout plan for muscle gain will help you bulk up quickly with a 4-day workout split. The upper- and lower-body muscles are hit hard with high-volume training to increase muscle mass and strength.
Hypertrophy gains are dependent on training volume rather than frequency. Targeting each muscle group with at least 10 sets per muscle group weekly is sufficient to increase muscle mass. Working each muscle group hard once weekly with high-volume training, this program improves hypertrophy without excessive time in the gym.
This is an excellent hypertrophy workout for those seeking increased muscle mass and size. In this article, we’ll cover tips on how to make the most of this weekly workout plan for muscle gain.
Best Workout Plan For Muscle Gain
This 4-day split workout plan for muscle gain helps you increase muscle mass without going to the gym daily. Each day targets different muscle groups with multiple exercises so you can gain muscle efficiently.
- Monday: Chest and triceps.
- Tuesday: Back and biceps.
- Wednesday: Rest.
- Thursday: Shoulders and forearms.
- Friday: Legs.
- Saturday: Rest.
- Sunday: Rest
4-Day Workout Plan For Muscle Gain
The 4-day workout split is intended to help you increase muscle mass efficiently over a ten-week period. This program uses heavy lifting and several exercises per muscle group to adequately work each group once weekly.
Recovery time is also crucial with intense, high-volume training, so Wednesdays and weekends are built-in rest days. Here is a sample schedule:
- Monday: Chest and triceps.
- Tuesday: Back and biceps.
- Wednesday: Rest.
- Thursday: Shoulders and forearms.
- Friday: Legs.
- Saturday: Rest.
- Sunday: Rest.
Day 1: Chest And Triceps
Day one focuses on the pectoralis, anterior deltoid, and serratus anterior in the chest with bench presses, flies, and pullovers. A horizontal dumbbell fly has the following muscle activation rates:
- Pectoralis major: About 75%–80%
- Anterior deltoid: About 75%
- Serratus anterior: About 50%
This data indicates how hard each muscle works during the exercise.
This routine also targets the triceps, in the rear upper arm, with extensions and dips. Tricep dips are an effective exercise to work all three heads of the triceps, plus the pectoralis major.
Research shows the elbow angle during bar dips changes the main muscles worked. Bar dips with a 75-degree elbow angle are best for the triceps, while a 95-degree angle focuses on the pectoralis. The muscle activation rate during the up phase of a 75-degree elbow bend bar dip is as follows:
- Tricep long head: 55.7%.
- Tricep lateral head: 41.76%.
For more upper-body strengthening moves, try this chest and tricep workout.
| Exercise | Sets | Reps | Rest (between sets) |
|---|---|---|---|
| Barbell Bench Press | 4 | 10, 8, 8, 6 | 60–120 seconds |
| Incline Bench Press | 3 | 8, 8, 6 | 60–120 seconds |
| Decline Bench Press | 3 | 8, 8, 6 | 60–120 seconds |
| Dumbbell Fly | 2 | 10 | 60–120 seconds |
| Dumbbell Pullover | 2 | 8 | 60–120 seconds |
| Tricep Extension | 4 | 10, 8, 8, 6 | 60–120 seconds |
| Tricep Dip | 3 | 10 | 60–120 seconds |
| Tricep Bench Dip | 3 | 8 | 60–120 seconds |
Day 2: Back And Biceps
Day two is a back and bicep workout that targets the opposing muscle groups from day one. The rows and lat pulldown work the rhomboids, trapezius, and latissimus dorsi in the back. They also activate the posterior deltoids in the back of the shoulders.
The deadlift targets the erector spinae in the back and has a one-repetition maximum muscle activation rate of 97.7%. It also adds a little hamstring and glute work to this workout.
The four curl exercises work both heads of the two-headed bicep muscle. The concentration and preacher curls are excellent for working the bicep through its whole range of motion. This aids in building hypertrophy in the lower, short head of the muscle.
| Exercise | Sets | Reps | Rest (between sets) |
|---|---|---|---|
| Deadlift | 5 | 10, 8, 8, 6, 4 | 60–120 seconds |
| Chin-Up | 2 | 8 | 60–120 seconds |
| One-Arm Dumbbell Row | 3 | 8 | 60–120 seconds |
| Seated Row | 2 | 8 | 60–120 seconds |
| Close Grip Lat Pulldown | 3 | 10, 10, 8 | 60–120 seconds |
| Standing Barbell Curl | 3 | 8, 8, 6 | 60–120 seconds |
| Close Grip Preacher Curl | 3 | 8, 8, 6 | 60–120 seconds |
| Incline Dumbbell Curl | 2 | 12–14 | 60–120 seconds |
| Concentration Curl | 2 | 10 | 60–120 seconds |
Day 3: Shoulders And Forearms
After a recovery day, the third workout of the week hits the upper body again with shoulder and forearm exercises. The shoulder presses and lateral raise target the medial deltoid, while the reverse flies work the posterior deltoids. The upright row works both the medial and anterior deltoid, plus the trapezius.
The wrist curl exercises strengthen the forearms and can improve wrist stability and grip strength. This can aid in lifting heavy weights, as well as daily tasks like opening a jar. Grip strength determines good muscle function, physical capability, and health.
| Exercise | Sets | Reps | Rest (between sets) |
|---|---|---|---|
| Machine Shoulder Press | 3 | 10 | 60–120 seconds |
| Dumbbell Reverse Fly | 3 | 8–10 | 60–120 seconds |
| Military Press | 4 | 10 | 60–120 seconds |
| Dumbbell Lateral Raise | 2 | 10 | 60–120 seconds |
| Dumbbell Shrug | 2 | 10 | 60–120 seconds |
| Upright Row | 2 | 10 | 60–120 seconds |
| Standing Wrist Curl | 4 | 10 | 60–120 seconds |
| Barbell Wrist Curl | 4 | 10 | 60–120 seconds |
Day 4: Legs
The final workout of the week aims to build lower-body muscle mass. Using a combination of machines and dumbbells, these moves focus on the hamstrings, glutes, calves, and quadriceps. The squat and leg press exercises are multi-joint actions that work all the major muscle groups of the leg simultaneously.
The muscle activation rate for the quadricep in a 75% one-repetition maximum seated leg press is 42.02%.
Improving lower-body strength can decrease the risk of falls and injuries. Quadricep strength is vital to static (still) and dynamic (moving) balance. Whether you are walking, running, jumping, or lifting weights, strong quadriceps help prevent you from falling over.
| Exercise | Sets | Reps | Rest (between sets) |
|---|---|---|---|
| Goblet Squat | 5 | 10, 8, 8, 6, 4 | 60–120 seconds |
| Bulgarian Split Squat | 3 | 12 | 60–120 seconds |
| Leg Extension | 3 | 12 | 60–120 seconds |
| Leg Curl | 3 | 12 | 60–120 seconds |
| Leg Press Machine | 4 | 12 | 60–120 seconds |
| Standing Calf Raise | 4 | 12 | 60–120 seconds |
| Seated Calf Raise | 2 | 12 | 60–120 seconds |
Benefits Of A 4-Day Workout For Muscle Gain
This full week workout plan for muscle gain can help you achieve your hypertrophy goals. The high-volume 4-day split aids in building lean muscle mass, improving body composition. Resistance training also benefits your health and can decrease the risk of certain diseases.
Builds Hypertrophy
For hypertrophy goals, high-load and high-volume training is key. However, when it comes to building muscle mass, training volume is more important than training frequency. Studies show that as long as the weekly training volume is equal, it doesn’t matter how many days you train.
You are probably wondering, how many sets per muscle group do I need to perform to gain muscle mass? Research shows that performing ten weekly sets per muscle group produces hypertrophy.
This 4-day split allocates one day per week to each muscle group. By completing 2–4 exercises with 3–5 sets per muscle group, this program lets you achieve 10 sets in a single workout. You can bulk up efficiently without spending every day at the gym.
For another muscle-building workout, try this 4-day dumbbell spit workout.
Improves Body Composition
Resistance training builds lean muscle mass. Increasing your muscle mass boosts your resting metabolism.
Your resting metabolism is how much energy your body uses at rest. The more muscle you have, the more calories you burn even in a resting state. Increasing your metabolism can help you burn stored fat.
Resistance training can also help burn calories during the period of excess post-exercise oxygen consumption, or EPOC. This is the energy your body utilizes to recover from exercise. Studies show that EPOC after resistance training burns more calories compared to continuous cardio EPOC.
Building muscle through resistance training can improve body composition by increasing muscle mass and burning fat.
Reduces Risk of Cardiovascular Disease
Resistance training can have a positive impact on your health. Muscle-strengthening exercise can aid in cardiovascular disease prevention. Performing as little as one hour a week of resistance training can reduce the risk of developing cardiovascular disease.
Studies show that those performing weekly resistance training had an 8% decrease in the risk of death from cardiovascular disease. They also found that participants who engaged in resistance training had a reduced mortality risk from type 2 diabetes and cancer.
Tips To Make The Most Of A 4-Day Workout Plan
- Consuming adequate amounts of quality protein is important for muscle development. It is recommended that exercisers intake 1.4–2.0 grams of protein per kilogram of body weight daily. Consuming protein every 3–4 hours throughout the day is also advised.
- Use the 2-for-2 rule to progressively increase your load. Increase your weights once you can complete two additional reps beyond the program goal for two consecutive workouts. Increase your load by adding 0.5–2 kilograms.
- Manage your lifting speed. Quick movements use momentum, decreasing the work on the muscles. Beginner–intermediate level lifts should use a slow–moderate speed. Perform the up phase in 1–2 seconds and the down phase in 2–4 seconds.
Conclusion
This is the best workout plan for muscle gain for those seeking results without daily visits to the gym. You can effectively and efficiently build muscle mass in ten weeks with this 4-day split. Target each muscle group with high-volume training once a week and still have sufficient recovery time.
Frequently Asked Questions
Yes, building muscle mass requires high-volume training with a minimum of 10 weekly sets per muscle group. Training volume is more crucial than training frequency. You can gain muscle by performing 10 sets per muscle over 1–2 weekly workouts.
Heavy loads of 60%–80% one repetition maximum are recommended for hypertrophy goals. Bulking programs involve heavy loads and high-volume training.
To bulk up, it is recommended to perform 8–12 reps and 4–6 sets of each exercise. Work each muscle group with 2–3 exercises each. High-volume training is necessary to build muscle mass.
The International Society for Sports Nutrition advises that exercisers consume 1.4–2.0 grams of protein per kilogram of body weight daily. They also recommend consuming protein every 3–4 hours over the day.
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Endomondo.com refrains from utilizing tertiary references. We uphold stringent sourcing criteria and depend on peer-reviewed studies and academic research conducted by medical associations and institutions. For more detailed insights, you can explore further by reading our editorial process.
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About the Author
Tammy Hogan, PT, BA Personal Trainer & Yoga Instructor
