4-Day Home Muscle Builder
Build serious muscle at home with a balanced upper/lower split designed for four focused training days each week.
Intermediate
Build Muscle
4 days/week
Home
For Everyone
9 Weeks
Description
This program is built for lifters who want to add real muscle without living in the gym. You’ll train four days per week using a classic upper/lower split, giving each muscle group enough volume to grow while still allowing plenty of recovery time. With the right effort and consistency, you can build impressive strength and size right from home.
Each week is structured around two lower-body sessions and two upper-body sessions. The “A” and “B” workouts change the movement patterns and training stress so your body keeps adapting. Expect a mix of compound lifts and focused accessory work to hit every major muscle group. Push hard during your working sets, but keep your form sharp—control the weight, move with intent, and focus on the muscles you’re training.
Workout Plan
Lower Body (A)
1
2
3
4
5
1
2
3
4
5
Lower Body (B)
1
2
3
4
5
1
2
3
4
5
