Looking to transform your body and gain real strength? Whether you're a beginner or intermediate lifter, following a structured muscle training program is key to building lean muscle and boosting confidence.
🏋️♂️ Why Muscle Training Matters
Muscle training, or resistance training, is essential for:
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Increasing muscle mass and definition
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Boosting metabolism for fat loss
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Improving posture and joint strength
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Enhancing physical performance and endurance
🔥 4-Day Muscle Building Workout Split
Here’s a powerful weekly workout split to target all major muscle groups efficiently:
🟦 Day 1: Chest & Triceps
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Bench Press – 4 sets x 8-10 reps
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Incline Dumbbell Press – 3 sets x 10 reps
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Tricep Dips – 3 sets to failure
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Tricep Pushdowns – 3 sets x 12 reps
🟩 Day 2: Back & Biceps
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Pull-Ups – 3 sets to failure
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Barbell Rows – 4 sets x 10 reps
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Lat Pulldowns – 3 sets x 12 reps
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Barbell Curls – 3 sets x 10 reps
🟨 Day 3: Rest or Active Recovery
Light cardio or stretching
🟧 Day 4: Legs
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Squats – 4 sets x 8 reps
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Romanian Deadlifts – 3 sets x 10 reps
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Leg Press – 3 sets x 12 reps
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Calf Raises – 4 sets x 15 reps
🟥 Day 5: Shoulders & Abs
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Overhead Press – 4 sets x 10 reps
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Lateral Raises – 3 sets x 12 reps
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Plank – 3 x 60 seconds
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Bicycle Crunches – 3 sets x 15 reps
🥗 Bonus Tips
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Eat a high-protein diet (1.6–2.2g/kg bodyweight)
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Stay consistent — results come with time
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Prioritize recovery and 7–8 hours of sleep
🔔 Ready to take your training to the next level?
Check out our 60-Day Shred Master Plan (€49.99) for full programs, recipes, and tracking sheets.
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