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4 Day Power and Muscle Building Routine

So you want to build some muscle and start building some powerful strength and stumbled across this routine. Prepare for gains.

Goal Of This Workout

This routine is based on a powerbuilding model and is intended for intermediate lifters. If you are a beginner and would like to do this routine, change the 3 sets of 3 rep exercises to a 5×5; there is no need for a beginner to do anything under 5 reps.

Diet and Nutrition Tips

I would recommend going on a slow bulk for this routine to get the most out of it. It is easier to cut some fat afterwards than trying to make strength gains on a calorie deficit.

If you keep your weight consistent and need some tips to add calories into your diet, here are some of the best and healthiest ways to do so:

  • Butter
  • Cream cheese
  • Sour cream
  • Whole milk
  • Heavy cream
  • Cheese on everything
  • Protein shakes
  • Peanut butter
  • Olive oil
  • Extra dressing

These all add flavor and healthy fats to your diet. Personally, I prefer adding calories through this means instead of going to McDonalds and smashing a couple McDoubles.

You will feel better, have more energy, and your stomach will thank you.

Note: A little bit goes a long way, so be sure to know how many calories you are adding.

Recommended Supplements

Without a good diet, supplementation is mostly a waste of money. I will be the first to tell you to spend money on some good meats than a jug of protein.

For those who have their diets in check, here are the supplements I would use with this routine.

Pre-Workout

MTS Nutrition Clash

I personally like apple mango, but all flavors are good.

This is a great blend without too many stimulants.

Protein

MTS Machine Whey Protein: 5lbs

This is in my opinion the best tasting protein on the market. Period.

Great blend with no secrets, no amino spiking, and it is some of the best in the industry.

So far I’ve had Red Velvet, Cookies and Cream, and Key Lime. All are A+.

MTS Nutrition Protein

BCAA

MTS Nutrition Machine Fuel

Marc Lobliner has his sweetening on point with these supplements.

I’ve used mixed berry and grape and I love them both.

Creatine

Optimum Nutrition Micronized Creatine

I have a review of Optimum Nutrition’s Creatine and it’s a tried and true supplement. It will help with performance and recovery. I highly recommend this.

Cardio and Conditioning Schedule

Conditioning is one of the most important things you can work on to improve your lifts, endurance, and stamina. Improving conditioning also improves life out of the gym.

This particular routine focuses a bit on conditioning, core strength, and mobility.

Once you start lifting relatively heavier weights, you’re going to start breaking form because of muscle weaknesses, lack of conditioning/muscle endurance and mobility issues; so lets address them here.

Warming Up

For your pre-workout warm up, start by walking for 3 minutes and follow-up with a 30 second balls-to-the-walls high intensity sprint. Finish off with 90 seconds of walking.

This “shock” is going to prime your body to train hard and helps get your core body temperature up.

Post Workout Conditioning

For your post workout conditioning, I would recommend doing any low intensity cardio. This is going to act as some active recovery and begin the building process.

Use this time to listen to audio books, read, or otherwise enrich your mind. A strong mind = a strong body.

Workout Schedule

  • Monday – Chest and Bi
  • Tuesday – Quad and Ham
  • Wednesday – OFF
  • Thursday – Shoulder and Tri
  • Friday – Back, Calves, Abs
  • Saturday – OFF
  • Sunday – OFF

 4 Day Power and Muscle Building Routine

Chest and Biceps
Exercise Sets Reps
Barbell Bench Press 3 3
Incline Barbell Bench Press 3 8
Dumbbell Bench 3 8
Incline Dumbbell Flys 2 AMAP
Barbell Curls 4 12
Hammer Curls 4 12
Preacher Curls 2 AMAP

 

Quads and Hamstrings
Exercise Sets Reps
Squats 3 3
Goblet Squats 3 8
Hack Squats 3 8
Leg Press 2 AMAP
Stiff Leg Deadlift 3 8
Walking Lunges 3 20
Leg Curls 2 AMAP

 

Shoulders and Triceps
Exercise Sets Reps
Military Press 3 3
Seated Arnold Press 3 8
Shrugs 3 8
Face Pulls 2 AMAP
Close Grip Bench 3 12
Skull Crushers 3 8
Tricep Extension 2 AMAP

 

Back, Calves, Abs
Exercise Sets Reps
Deadlifts 3 3
Bent Over Barbell Rows 3 8
Wide Grip Lat Pull Down 3 8
Seated Close Grip Rows 2 AMAP
Standing Calf Raise 3 12
Seated Calf Raise 2 AMAP
Planks 4 ALAP

Workout Tips

For the main lifts that have 3 sets of 3 reps, take your known 1 rep max and start this routine at 70% of your maxes. Take plenty of time to rest in between these big exercises so you can use as much power as your nervous system can produce.

For the rest of the exercises keep the rest periods shorter and keep the intensity high. On the burnout sets, use a weight that will challenge you to get 15 or more reps. Don’t pick a weight that you can do 100 reps easily.

 

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28 thoughts on “4 Day Power and Muscle Building Routine

  1. Cutty! I need help. I like the look of this work out, but i’m a bit worried about my time constraints. I have from 5 until 6:30 am, not sure that I could fit the work out and cardio in, in that window. How would you recommend I alter this to make it a 5 day routine?

    Matt

    1. Matt,

      Looking over it, I think you can turn one day into an accessory only day and remove some of the accessories from each day. That’ll give you the 5th day to train, it’ll shorten the time in the gym and the accessories day will be a day of rest for your nervous system. Take the accessories you want, you know what works well and what doesn’t in regards to training something together.

      Try it out and let me know how it works.

      Cutty

    1. Losing weight is all in the kitchen and getting strong as hell is eating right and following a routine. So pick one that’s appealing to you and run with it.

  2. Hey cutty. I would like to try this program cause it looks great! Can you recommend me how much time should I rest between sets?

    Thanks in advance!

    1. I generally try to rest 30 seconds between accessory exercises and like 60 seconds between compound lifts. Your conditioning will determine how fast you can recover.

  3. Hi man, I don’t have a hack squat in my gym could I replace it with front squat ? If not, with what ? Sorry for my bad english, greetings from France ! 🙂

    1. Front squats are actually better but many people are unable to properly front squat. You could switch between front squats and goblet squats if you’d like. Your English is better than most people from the US so no need to apologize.

  4. Hi Cutty,

    I like the look of this workout and am definitely going to start it. On the big 3 lifts I will be moving up 5 pounds each time; hie often should the accessory lifts be increased and by how much weight?
    Thanks, Matthew

    1. The accessory lifts should be treated as accessory lifts. You can’t really always go up in weight so as long as you’re progressively adding weight or reps to your workout, that’s all you should worry about. Just keep a log and if you can go up in weight, do it.. otherwise, try to squeeze out a few more reps.

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