GYMSHARE
Your plan
Personalized from your goal, level & schedule.
4-day Build muscle plan
Built for a intermediate lifter training 4×/week. Scheme: hypertrophy — controlled tempo, ~90s rest. Progress the main lift ~2.5kg when you hit the top of the rep range.
Tune your profile →Day 1
UpperBench Press4 × 8–12
Barbell Row4 × 8–12
Overhead Press4 × 8–12
Lat Pulldown4 × 8–12
Barbell Curl4 × 8–12
Day 2
LowerBack Squat4 × 8–12
Romanian Deadlift4 × 8–12
Leg Press4 × 8–12
Calf Raise4 × 8–12
Plank4 × 8–12
Day 3
PushIncline Dumbbell Press4 × 8–12
Overhead Press4 × 8–12
Lateral Raise4 × 8–12
Triceps Pushdown4 × 8–12
Push-Up4 × 8–12
Day 4
PullDeadlift4 × 8–12
Pull-Up4 × 8–12
Barbell Row4 × 8–12
Hammer Curl4 × 8–12
Hanging Leg Raise4 × 8–12