Build muscle at the gym
Intro
Four-day-per-week strength training program designed to build muscle mass with balanced volume, simple progression, and full gym equipment.
This program structures four weekly sessions to build muscle mass with consistent training frequency, controlled volume, and performance-based progression.
Who is this program for?
It is designed for an intermediate trainee with full access to a gym who can dedicate around 60 minutes to the main work of each session.
Weekly structure
- Monday: upper body, with a focus on pushing and horizontal pulling.
- Tuesday: lower body, with a focus on the quadriceps and posterior chain.
- Thursday: upper body, with a focus on the back, shoulders, and arms.
- Saturday: lower body, with a focus on the legs, glutes, and core.
Equipment and setup
The program uses barbells, dumbbells, machines, and cables. Loads should allow you to stay within the prescribed rep ranges with about two reps in reserve and stable technique.
Monday : Upper body — chest, back and arms
11 Exercises
Standard
Warm-up
Use an easy to moderate pace to gradually raise body temperature without creating fatigue.
Set
1: 1 minute
Set
2: 1 minute
Rest time : 10 seconds
Keep the shoulders down and control the end range to prepare the upper back.
Set
1: 10 - 12 Repetitions
Rest time : 10 seconds
Set
2: 10 - 12 Repetitions
Rest time : 10 seconds
Standard
Main
Keep about 2 reps in reserve, maintain stable shoulder blades, and stop the set if the bar path becomes inconsistent.
Set
1: 6 - 8 Repetitions
Rest time : 2 minutes
Set
2: 6 - 8 Repetitions
Rest time : 2 minutes
Set
3: 6 - 8 Repetitions
Rest time : 2 minutes
Set
4: 6 - 8 Repetitions
Rest time : 45 seconds
Drive the elbows down without swinging the torso and fully control the return.
Set
1: 8 - 10 Repetitions
Rest time : 2 minutes
Set
2: 8 - 10 Repetitions
Rest time : 2 minutes
Set
3: 8 - 10 Repetitions
Rest time : 2 minutes
Set
4: 8 - 10 Repetitions
Rest time : 30 seconds
Keep the wrists stable and use a controlled path without forcing the shoulder at the bottom of the movement.
Set
1: 8 - 10 Repetitions
Rest time : 1 minute
Set
2: 8 - 10 Repetitions
Rest time : 1 minute
Set
3: 8 - 10 Repetitions
Rest time : 30 seconds
Keep the torso stable and finish the pull without extending the lower back.
Set
1: 8 - 12 Repetitions
Rest time : 1 minute
Set
2: 8 - 12 Repetitions
Rest time : 1 minute
Set
3: 8 - 12 Repetitions
Rest time : 30 seconds
Raise with control through a comfortable range of motion and avoid using momentum.
Set
1: 12 - 15 Repetitions
Rest time : 1 minute
Set
2: 12 - 15 Repetitions
Rest time : 1 minute
Set
3: 12 - 15 Repetitions
Rest time : 20 seconds
Superset
Main
Do each exercise back to back without resting between them. Rest after completing the pair.
Keep the elbows close to the body and finish each rep without moving the shoulders.
Set
1: 10 - 15 Repetitions
Set
2: 10 - 15 Repetitions
Set
3: 10 - 15 Repetitions
Chain without rest
Avoid leaning the torso back and maintain a full range of motion.
Set
1: 10 - 15 Repetitions
Rest time : 1 minute
Set
2: 10 - 15 Repetitions
Rest time : 1 minute
Set
3: 10 - 15 Repetitions
Rest time : 30 seconds
Standard
Cool-down
Maintain a light to moderate stretch without pain at the front of the shoulder.
Set
1: 30 seconds
Rest time : 15 seconds
Set
2: 30 seconds
Rest time : 10 seconds
Gradually lengthen the back without forcing the shoulder.
Set
1: 30 seconds
Rest time : 15 seconds
Set
2: 30 seconds
Standard
Warm-up
Pedal at an easy to moderate intensity to prepare the knees and hips without tiring yourself before the session.
Set
1: 1 minute
Set
2: 1 minute
Rest time : 10 seconds
Use a comfortable, consistent range of motion to prepare the squat pattern.
Set
1: 10 - 12 Repetitions
Rest time : 10 seconds
Set
2: 10 - 12 Repetitions
Rest time : 10 seconds
Standard
Main
Keep about 2 reps in reserve and use a consistent depth. Reduce the load if torso stability starts to break down.
Set
1: 6 - 8 Repetitions
Rest time : 2 minutes
Set
2: 6 - 8 Repetitions
Rest time : 2 minutes
Set
3: 6 - 8 Repetitions
Rest time : 2 minutes
Set
4: 6 - 8 Repetitions
Rest time : 45 seconds
Push the hips back while keeping the spine neutral and limit the descent to a controlled range of motion.
Set
1: 8 - 10 Repetitions
Rest time : 2 minutes
Set
2: 8 - 10 Repetitions
Rest time : 2 minutes
Set
3: 8 - 10 Repetitions
Rest time : 30 seconds
Keep the feet stable and avoid letting the pelvis lift at the bottom of the movement.
Set
1: 10 - 12 Repetitions
Rest time : 1 minute
Set
2: 10 - 12 Repetitions
Rest time : 1 minute
Set
3: 10 - 12 Repetitions
Rest time : 30 seconds
Keep the pelvis against the seat and control the return.
Set
1: 10 - 15 Repetitions
Rest time : 1 minute
Set
2: 10 - 15 Repetitions
Rest time : 1 minute
Set
3: 10 - 15 Repetitions
Rest time : 25 seconds
Pause briefly in the stretched position at the bottom and rise without bouncing, using a consistent range of motion.
Set
1: 10 - 15 Repetitions
Rest time : 1 minute
Set
2: 10 - 15 Repetitions
Rest time : 1 minute
Set
3: 10 - 15 Repetitions
Rest time : 1 minute
Set
4: 10 - 15 Repetitions
Rest time : 20 seconds
Curl the torso without pulling with the arms and stop the set if the lower back starts taking over.
Set
1: 10 - 15 Repetitions
Rest time : 1 minute
Set
2: 10 - 15 Repetitions
Rest time : 1 minute
Set
3: 10 - 15 Repetitions
Standard
Cool-down
Keep the knees close together and stretch without placing excessive tension on the joint.
Set
1: 30 seconds
Rest time : 15 seconds
Set
2: 30 seconds
Rest time : 10 seconds
Aim for a moderate stretch along the back of the thigh without excessively rounding the lower back.
Set
1: 30 seconds
Rest time : 15 seconds
Set
2: 30 seconds
Thursday : Upper body — back, shoulders and arms
11 Exercises
Standard
Warm-up
Stay at an easy to moderate intensity to prepare the body without noticeable fatigue.
Set
1: 1 minute
Set
2: 1 minute
Rest time : 10 seconds
Use light resistance, keep the elbow stable, and work through a comfortable range of motion to prepare the shoulders.
Set
1: 10 - 12 Repetitions
Rest time : 10 seconds
Set
2: 10 - 12 Repetitions
Rest time : 10 seconds
Standard
Main
Keep the chest supported and pull without shrugging the shoulders.
Set
1: 8 - 10 Repetitions
Rest time : 2 minutes
Set
2: 8 - 10 Repetitions
Rest time : 2 minutes
Set
3: 8 - 10 Repetitions
Rest time : 2 minutes
Set
4: 8 - 10 Repetitions
Rest time : 30 seconds
Adjust the seat for a comfortable pressing path and keep about 2 reps in reserve without excessively arching the lower back. Read more Read less
Adjust the seat for a comfortable pressing path and keep about 2 reps in reserve without excessively arching the lower back.
Set
1: 6 - 10 Repetitions
Rest time : 2 minutes
Set
2: 6 - 10 Repetitions
Rest time : 2 minutes
Set
3: 6 - 10 Repetitions
Rest time : 30 seconds
Keep the shoulder blades stable and use a pain-free range of motion.
Set
1: 8 - 12 Repetitions
Rest time : 1 minute
Set
2: 8 - 12 Repetitions
Rest time : 1 minute
Set
3: 8 - 12 Repetitions
Rest time : 30 seconds
Keep the torso nearly still and control the return phase.
Set
1: 8 - 12 Repetitions
Rest time : 1 minute
Set
2: 8 - 12 Repetitions
Rest time : 1 minute
Set
3: 8 - 12 Repetitions
Rest time : 30 seconds
Maintain continuous tension and avoid using momentum.
Set
1: 12 - 15 Repetitions
Rest time : 1 minute
Set
2: 12 - 15 Repetitions
Rest time : 1 minute
Set
3: 12 - 15 Repetitions
Rest time : 20 seconds
Superset
Main
Do each exercise back to back without resting between them. Rest after completing the pair.
Keep the elbows stable and avoid extending the torso to complete the reps.
Set
1: 8 - 12 Repetitions
Set
2: 8 - 12 Repetitions
Set
3: 8 - 12 Repetitions
Chain without rest
Keep the upper arms pointed upward and use a comfortable range of motion for the elbows and shoulders.
Set
1: 10 - 15 Repetitions
Rest time : 1 minute
Set
2: 10 - 15 Repetitions
Rest time : 1 minute
Set
3: 10 - 15 Repetitions
Rest time : 30 seconds
Standard
Cool-down
Apply moderate tension without compressing the shoulder.
Set
1: 30 seconds
Rest time : 15 seconds
Set
2: 30 seconds
Rest time : 10 seconds
Gradually extend the elbow and shoulder without exceeding a comfortable stretch.
Set
1: 30 seconds
Rest time : 15 seconds
Set
2: 30 seconds
Saturday : Lower body — legs, glutes and abs
10 Exercises
Standard
Warm-up
Row at an easy pace with a smooth cadence to prepare the hips, knees, and core.
Set
1: 1 minute
Set
2: 1 minute
Rest time : 10 seconds
Perform the reps without load using a controlled step to prepare the legs for the main work.
Set
1: 8 - 10 Repetitions
Rest time : 10 seconds
Set
2: 8 - 10 Repetitions
Rest time : 10 seconds
Standard
Main
Choose a stable foot position and consistent depth while keeping about 2 reps in reserve.
Set
1: 8 - 10 Repetitions
Rest time : 2 minutes
Set
2: 8 - 10 Repetitions
Rest time : 2 minutes
Set
3: 8 - 10 Repetitions
Rest time : 2 minutes
Set
4: 8 - 10 Repetitions
Rest time : 40 seconds
Finish the hip extension without hyperextending the lower back.
Set
1: 8 - 12 Repetitions
Rest time : 2 minutes
Set
2: 8 - 12 Repetitions
Rest time : 2 minutes
Set
3: 8 - 12 Repetitions
Rest time : 30 seconds
Control both the lifting and lowering phases without swinging the load, and use a pain-free range of motion.
Set
1: 10 - 15 Repetitions
Rest time : 1 minute
Set
2: 10 - 15 Repetitions
Rest time : 1 minute
Set
3: 10 - 15 Repetitions
Rest time : 25 seconds
Keep the pelvis stable against the pad and avoid rushing the return phase.
Set
1: 10 - 15 Repetitions
Rest time : 1 minute
Set
2: 10 - 15 Repetitions
Rest time : 1 minute
Set
3: 10 - 15 Repetitions
Rest time : 25 seconds
Lower into a comfortable stretch and rise without bouncing.
Set
1: 10 - 15 Repetitions
Rest time : 1 minute
Set
2: 10 - 15 Repetitions
Rest time : 1 minute
Set
3: 10 - 15 Repetitions
Rest time : 1 minute
Set
4: 10 - 15 Repetitions
Rest time : 20 seconds
Limit swinging and keep the pelvis under control. Switch to the Hanging Knee Raise if you cannot maintain a clean range of motion. Read more Read less
Limit swinging and keep the pelvis under control. Switch to the Hanging Knee Raise if you cannot maintain a clean range of motion.
Set
1: 8 - 12 Repetitions
Rest time : 1 minute
Set
2: 8 - 12 Repetitions
Rest time : 1 minute
Set
3: 8 - 12 Repetitions
Standard
Cool-down
Keep the pelvis slightly tucked and stop before any discomfort develops in the lower back.
Set
1: 30 seconds
Rest time : 15 seconds
Set
2: 30 seconds
Rest time : 10 seconds
Aim for a moderate stretch in the glute without forcing the hip or knee.
Set
1: 30 seconds
Rest time : 15 seconds
Set
2: 30 seconds