4-Day Muscle Building
4-Day Muscle Building is a 4-day hypertrophy training approach focused on muscle building. Use it as a starting point for organizing and tracking consistent training.
What is the 4-Day Muscle Building?
4-Day Muscle Building is a 4-day hypertrophy training approach focused on muscle building. Use it as a starting point for organizing and tracking consistent training. This page gives you a practical overview of the weekly structure, intended training focus and progression approach so you can decide whether it fits your schedule and goals.
Gym Log advantage: once you've chosen the plan, you can import this workout structure into your calendar and track your sessions, sets and notes in one place.
Program-specific training plan
- Bench Press
- Lat Pulldown
- Incline Dumbbell Press
- Cable Row
- Lateral Raise
- Triceps Pressdown
Use compounds for progressive overload and accessories for volume.
- Squat
- Romanian Deadlift
- Leg Press
- Leg Curl
- Calf Raise
- Abs
Keep lower-body volume recoverable.
- Incline Press
- Chest-Supported Row
- Machine Chest Press
- Pulldown
- Rear Delt Fly
- Curl
Balance pressing and pulling volume.
- Trap-Bar Deadlift
- Leg Press
- Bulgarian Split Squat
- Leg Extension
- Leg Curl
- Calves
Avoid making every movement maximal effort.
How to use it
- Main movement patterns
- Hypertrophy-focused work
- Accessory exercises
- Manage weekly volume
Who it is for
People seeking a structured hypertrophy routine with a clear weekly schedule.
Goal
Muscle building
Progression
Track reps and load and make small improvements over time; reduce volume temporarily when recovery declines.
Accuracy note
Gym Log original four-day muscle-building template.
Regardless of template, log every working set and prioritize repeatable technique, appropriate recovery and sustainable progression.
Ready to track it?
Choose a start date and import this plan into your Gym Log calendar.
Common questions about 4-Day Muscle Building
How many days per week is the 4-Day Muscle Building?
This Gym Log listing is organized as a 4-day-per-week program.
Who is the 4-Day Muscle Building for?
People seeking a structured hypertrophy routine with a clear weekly schedule.
Can I track the 4-Day Muscle Building in Gym Log?
Yes. Use the import button on this page to add the available workout structure to your Gym Log calendar, then log your actual sets, reps, weight and notes as you train.