4 Day Home Gym Workout Plan: Intermediate, Build Muscle
A 4-day program for intermediate lifters, aimed at building muscle.
- 4 days a week
- Upper/lower
- Home gym
- about 40–45 min
- No cardio
- You’ll need: barbell and rack, adjustable bench, dumbbells
Each week
Upper A (Bench & Vertical Focus)
- Barbell Bench Press — 4 × 5–8
- Barbell Row — 4 × 6–8
- Pull Up — 4 × 6–10
- Seated Dumbbell Press — 3 × 8–12
- Barbell Curl — 3 × 8–12
- Skullcrushers — 3 × 8–12
Lower A (Squat & Hinge Focus)
- Goblet Squat — 4 × 6–8
- Romanian Deadlift (RDL) — 4 × 6–8
- Dumbbell Walking Lunge — 3 × 10–12
- Barbell Hip Thrust — 3 × 8–12
- Dumbbell Standing Calf Raise — 4 × 10–15
- Hanging Leg Raise — 3 × 8–15
Upper B (Overhead & Lat Focus)
- Overhead Press (OHP) — 4 × 5–8
- Neutral Grip Dumbbell Bench Press — 4 × 8–12
- One Arm Dumbbell Row — 3 × 8–12
- Chin Up — 4 × 6–10
- Incline Dumbbell Curl (Supinated) — 3 × 10–12
- Overhead Dumbbell Extension — 3 × 8–12
Lower B (Unilateral & Glute Focus)
- Bulgarian Split Squat — 4 × 6–8
- Dumbbell RDL — 4 × 8–12
- Dumbbell Reverse Lunge — 3 × 8–12
- Glute Bridge — 3 × 10–15
- Single-Leg Calf Raise (Bodyweight) — 4 × 10–15
- Plank — 3 × 1 min
Report card
- Weekly volume — worth a look. Chest gets too little work.
- Movement patterns — on target. Every movement pattern this goal cares about is covered.
- Training frequency — on target. Every high-volume muscle is trained 2x/week or more.
- Rep ranges — on target. The intensity mix fits this goal.
- Structural balance — on target. Push:pull and quad:hinge ratios are balanced.
- Recovery spacing — on target. Hard sessions for each muscle are spaced at least a day apart.
- Session workload — on target. No session is overloaded — the weekly work is sensibly distributed.
- Rest & session time — not assessed. Estimated session times — rest periods aren't stated, so pacing wasn't judged.
- Conditioning — on target. No conditioning — fine for this goal, though 1–2 easy sessions a week would cost nothing and buy health.
- Progression plan — not assessed. A written program doesn't show how loads should move week to week — progression gets assessed once the program is being tracked.
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