The Muscle Building Workout Routine

Build Muscle

4 weeks / 4 days per week

Upper lower from aworkoutroutine.com

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Week 1

Day 1

Bench Press

Assistance
3 x 6 reps

Wide Grip Seated Row (Machine)

Assistance
3 x 10 reps

Incline Bench Press (Dumbbell)

Assistance
3 x 8 reps

Lat Pulldown

Assistance
3 x 10 reps

Dual Lateral raise cable

Assistance
3 x 12 reps

Triceps Extension (Cable)

Assistance
3 x 15 reps

Incline Curl (Dumbbell)

Assistance
3 x 10 reps

Day 2

RDL (Barbell)

Assistance
3 x 10 reps

Leg Press

Assistance
3 x 15 reps

Seated Leg Curl (Machine)

Assistance
3 x 10 reps

Standing Calf Raise (Cable)

Assistance
4 x 15 reps

Ab Wheel

Assistance
3 x 12 reps

Day 3

Pull-up (Weighted)

Assistance
3 x 8 reps

Shoulder Press (Dumbbell)

Assistance
3 x 7 reps

Seated Row (Cable)

Assistance
3 x 10 reps

Bench Press (Dumbbell)

Assistance
3 x 10 reps

Cable Crossover

Assistance
4 x 13 reps

Hammer Curl (Cable)

Assistance
3 x 13 reps

Overhead Triceps Extension (Cable)

Assistance
3 x 15 reps

Day 4

Squat

Assistance
3 x 10 reps

Lunge (Dumbbell)

Assistance
3 x 15 reps

Seated Leg Curl (Machine)

Assistance
3 x 10 reps

Standing Calf Raise (Cable)

Assistance
4 x 15 reps

Ab Wheel

Assistance
3 x 12 reps

Week 2

Day 1

Bench Press

Assistance
3 x 6 reps

Wide Grip Seated Row (Machine)

Assistance
3 x 10 reps

Incline Bench Press (Dumbbell)

Assistance
3 x 8 reps

Lat Pulldown

Assistance
3 x 10 reps

Dual Lateral raise cable

Assistance
3 x 12 reps

Triceps Extension (Cable)

Assistance
3 x 15 reps

Incline Curl (Dumbbell)

Assistance
3 x 10 reps

Day 2

RDL (Barbell)

Assistance
3 x 10 reps

Leg Press

Assistance
3 x 15 reps

Seated Leg Curl (Machine)

Assistance
3 x 10 reps

Standing Calf Raise (Cable)

Assistance
4 x 15 reps

Ab Wheel

Assistance
3 x 12 reps

Day 3

Pull-up (Weighted)

Assistance
3 x 8 reps

Shoulder Press (Dumbbell)

Assistance
3 x 7 reps

Seated Row (Cable)

Assistance
3 x 10 reps

Bench Press (Dumbbell)

Assistance
3 x 10 reps

Cable Crossover

Assistance
4 x 13 reps

Hammer Curl (Cable)

Assistance
3 x 13 reps

Overhead Triceps Extension (Cable)

Assistance
3 x 15 reps

Day 4

Squat

Assistance
3 x 10 reps

Lunge (Dumbbell)

Assistance
3 x 15 reps

Seated Leg Curl (Machine)

Assistance
3 x 10 reps

Standing Calf Raise (Cable)

Assistance
4 x 15 reps

Ab Wheel

Assistance
3 x 12 reps

Week 3

Day 1

Bench Press

Assistance
3 x 6 reps

Wide Grip Seated Row (Machine)

Assistance
3 x 10 reps

Incline Bench Press (Dumbbell)

Assistance
3 x 8 reps

Lat Pulldown

Assistance
3 x 10 reps

Dual Lateral raise cable

Assistance
3 x 12 reps

Triceps Extension (Cable)

Assistance
3 x 15 reps

Incline Curl (Dumbbell)

Assistance
3 x 10 reps

Day 2

RDL (Barbell)

Assistance
3 x 10 reps

Leg Press

Assistance
3 x 15 reps

Seated Leg Curl (Machine)

Assistance
3 x 10 reps

Standing Calf Raise (Cable)

Assistance
4 x 15 reps

Ab Wheel

Assistance
3 x 12 reps

Day 3

Pull-up (Weighted)

Assistance
3 x 8 reps

Shoulder Press (Dumbbell)

Assistance
3 x 7 reps

Seated Row (Cable)

Assistance
3 x 10 reps

Bench Press (Dumbbell)

Assistance
3 x 10 reps

Cable Crossover

Assistance
4 x 13 reps

Hammer Curl (Cable)

Assistance
3 x 13 reps

Overhead Triceps Extension (Cable)

Assistance
3 x 15 reps

Day 4

Squat

Assistance
3 x 10 reps

Lunge (Dumbbell)

Assistance
3 x 15 reps

Seated Leg Curl (Machine)

Assistance
3 x 10 reps

Standing Calf Raise (Cable)

Assistance
4 x 15 reps

Ab Wheel

Assistance
3 x 12 reps

Week 4

Day 1

Bench Press

Assistance
3 x 6 reps

Wide Grip Seated Row (Machine)

Assistance
3 x 10 reps

Incline Bench Press (Dumbbell)

Assistance
3 x 8 reps

Lat Pulldown

Assistance
3 x 10 reps

Dual Lateral raise cable

Assistance
3 x 12 reps

Triceps Extension (Cable)

Assistance
3 x 15 reps

Incline Curl (Dumbbell)

Assistance
3 x 10 reps

Day 2

RDL (Barbell)

Assistance
3 x 10 reps

Leg Press

Assistance
3 x 15 reps

Seated Leg Curl (Machine)

Assistance
3 x 10 reps

Standing Calf Raise (Cable)

Assistance
4 x 15 reps

Ab Wheel

Assistance
3 x 12 reps

Day 3

Pull-up (Weighted)

Assistance
3 x 8 reps

Shoulder Press (Dumbbell)

Assistance
3 x 7 reps

Seated Row (Cable)

Assistance
3 x 10 reps

Bench Press (Dumbbell)

Assistance
3 x 10 reps

Cable Crossover

Assistance
4 x 13 reps

Hammer Curl (Cable)

Assistance
3 x 13 reps

Overhead Triceps Extension (Cable)

Assistance
3 x 15 reps

Day 4

Squat

Assistance
3 x 10 reps

Lunge (Dumbbell)

Assistance
3 x 15 reps

Seated Leg Curl (Machine)

Assistance
3 x 10 reps

Standing Calf Raise (Cable)

Assistance
4 x 15 reps

Ab Wheel

Assistance
3 x 12 reps

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