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4-Day Home Muscle Builder

A focused 4‑day home workout split using dumbbells and a barbell to build serious muscle from head to toe.

Intermediate

Build Muscle

4 days/week

Home

For Everyone

9 Weeks

Workout Plan

Lower Body A

Barbell Deadlift

Set	Reps	Weight
1	15	-
2	15	-
3	15	-
4	15	-

Notes:

4 sets, each set 12–15 reps.

Dumbbell Lunge

Set	Reps	Weight
1	20	-
2	20	-
3	20	-
4	20	-

Notes:

4 sets, each set 15–20 reps.

Dumbbell Stiff-Leg Deadlift

Set	Reps	Weight
1	15	-
2	15	-
3	15	-
4	15	-

Notes:

4 sets, each set 12–15 reps.

Barbell Standing Calf Raise

Set	Reps	Weight
1	20	-
2	20	-
3	20	-
4	20	-

Notes:

4 sets, each set 12–20 reps.

Front Plank

Set	Reps	Weight
1	10	-
2	10	-
3	10	-
4	10	-

Notes:

4 sets, each set 60 seconds.

Upper Body A

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Lower Body B

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Upper Body B

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Workout Plan • Coach Guide • Frequently Asked Questions

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