4-Day Muscle & Strength Builder
A 4-day gym program designed to help you transition from cutting back into serious muscle and strength gains.
Intermediate
Build Muscle
4 days/week
Gym
For Everyone
8 Weeks
Description
If you’ve spent months dieting, cutting, and leaning out, this program helps you shift gears back into growth mode. The goal here is simple: rebuild strength, add quality muscle, and get your numbers moving up again.
You’ll train four days per week using an upper/lower split. One day focuses on the lower body, the next on the upper body, giving each muscle group enough recovery while still keeping training frequency high. This structure is perfect for intermediate lifters who already understand the basics and are ready to push heavier weights.
Important Notice
- For exercises with 5 sets, rest about 1 minute between sets. - For exercises with 3 sets, rest about 3 minutes between sets. - Choose weights that allow you to reach the listed rep target with good form. You should barely complete the final rep—if you can easily do more, the weight is too light.
Workout Plan
Lower Body
1
2
3
4
5
Upper Body
1
2
3
4
5
Lower Body
1
2
3
4
5
1
2
3
4
5
Optional Upper Body (Arms & Shoulders)
1
2
3
4
5
| Set | Reps | Weight |
|---|---|---|
| 1 | 12 | - |
| 2 | 12 | - |
Notes:
Perform as a superset with the previous exercise
6
7
