4-day Gym Workout Plan for Gaining Muscle

user profile pictureBy Lyfta AI

This 4-day muscle-building workout plan is designed for a male that is 180 cm tall, 70 kg, and aims to gain 10 kg of muscle. It consists of three strength training days and one active recovery day. Creatine and Whey Protein should be used as supplementation for the best results.

exercise
deadlift

4 sets x 8 reps

exercise
barbell squat

3 sets x 10 reps

exercise
push-up

3 sets x 8 reps

exercise
assisted hanging knee raise with throw down

4 sets x 10 reps

exercise
pull-up

4 sets x 8 reps

exercise
dumbbell standing overhead press

3 sets x 8 reps

exercise
reverse lunge

3 sets x 8 reps

exercise
dumbbell hammer curls

3 sets x 10 reps

exercise
lateral raise

3 sets x 10 reps

exercise
overhead triceps extension

3 sets x 8 reps

exercise
ez barbell curl

3 sets x 8 reps

exercise
seated leg raise

3 sets x 12 reps