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4-Day Gym Muscle Building Plan for Intermediates

A week for an intermediate lifter in the gym who wants to build muscle: 4 workouts of 75 minutes (Mon upper body, Tue lower body, Thu upper body, Fri lower body).

Goal
Muscle gain
Days per week
4 days
Minutes per workout
75 minutes
Split
Upper / lower
Level
Intermediate
Where
Gym

Monday — upper body

≈ 77 min
Warm-up 3 exercises
  1. Arm Circles

    3 × 30 s rest 15 s

  2. Dumbbell Halo

    3 × 30 s rest 15 s

  3. Seated Pelvic Tilt (Anterior / Posterior)

    3 × 30 s rest 15 s

Main work

  1. Push-Up Wide

    4 × 6 rest 90 s RPE 8

  2. Hammer Strength High Row

    4 × 10 rest 90 s RPE 8

  3. Push Up

    4 × 10 rest 90 s RPE 8

  4. Lever Lateral Wide Pulldown

    4 × 10 rest 90 s RPE 8

  5. Close-Grip Barbell Curl

    3 × 12 rest 60 s

Accessory work

  1. Dumbbell Decline Chest Fly

    3 × 12 rest 60 s RPE 8.5

  2. Alternate Hammer Curl

    4 × 12 rest 60 s RPE 8.5

  3. EZ Bar Skullcrusher

    4 × 12 rest 60 s RPE 8.5

Cool-down 3 exercises
  1. Cross-Body Shoulder Stretch

    3 × 30 s rest 15 s

  2. Overhead Lat Stretch

    3 × 30 s rest 15 s

  3. Standing Wall Shoulder Opening Stretch

    3 × 30 s rest 15 s

Tuesday — lower body

≈ 72 min
Warm-up 3 exercises
  1. 90/90 Hip Switches

    3 × 30 s rest 15 s

  2. Hip Circles

    3 × 30 s rest 15 s

  3. Front-to-Back Leg Swings

    3 × 30 s rest 15 s

Main work

  1. Machine Leg Press

    4 × 6 rest 2.5 min RPE 8

  2. Barbell Power Snatch

    6 × 10 rest 90 s RPE 8

  3. Dumbbell Goblet Split Squat

    2 × 10 rest 90 s RPE 8

  4. Front Squat

    2 × 10 rest 90 s RPE 8

  5. Prone Back Extension

    4 × 12 rest 60 s

Accessory work

  1. Machine Hip Adduction

    2 × 12 rest 60 s RPE 8.5

  2. Nordic Hamstring Curl

    2 × 12 rest 60 s RPE 8.5

  3. Seated Calf Raise

    4 × 12 rest 60 s RPE 8.5

Cool-down 3 exercises
  1. Kneeling Hip-Flexor Stretch

    3 × 30 s rest 15 s

  2. Half-Kneeling Hip Flexor Rock

    3 × 30 s rest 15 s

  3. Pigeon Glute Stretch

    3 × 30 s rest 15 s

Thursday — upper body

≈ 71 min
Warm-up 3 exercises
  1. Cat–Cow Mobility

    3 × 30 s rest 15 s

  2. Arm Circles

    3 × 30 s rest 15 s

  3. Kneeling Thoracic Rotation

    3 × 30 s rest 15 s

Main work

  1. Machine Chest Press

    4 × 6 rest 2.5 min RPE 8

  2. Hammer Strength Iso-Lateral Row

    4 × 10 rest 90 s RPE 8

  3. Arnold Press

    4 × 10 rest 90 s RPE 8

  4. Single-Arm Lat Pulldown

    4 × 10 rest 90 s RPE 8

Accessory work

  1. Cable Pec Fly

    3 × 12 rest 60 s RPE 8.5

  2. Straight-Arm Lat Pulldown

    3 × 12 rest 60 s RPE 8.5

  3. Side Laterals to Front Raise

    3 × 12 rest 60 s RPE 8.5

Cool-down 3 exercises
  1. Overhead Triceps Stretch

    3 × 30 s rest 15 s

  2. Doorway Chest Stretch

    3 × 30 s rest 15 s

  3. Cross-Body Shoulder Stretch

    3 × 30 s rest 15 s

Friday — lower body

≈ 72 min
Warm-up 3 exercises
  1. 90/90 Hip Switches

    3 × 30 s rest 15 s

  2. Hip Circles

    3 × 30 s rest 15 s

  3. Front-to-Back Leg Swings

    3 × 30 s rest 15 s

Main work

  1. Barbell Thruster

    4 × 6 rest 2.5 min RPE 8

  2. Power Clean

    2 × 10 rest 90 s RPE 8

  3. Barbell Lunge

    4 × 10 rest 90 s RPE 8

  4. Sissy Squat

    4 × 10 rest 90 s RPE 8

Accessory work

  1. Bodyweight Hip Abduction

    3 × 12 rest 60 s RPE 8.5

  2. Dumbbell Leg Curl

    3 × 12 rest 60 s RPE 8.5

  3. Dumbbell Single Leg Calf Raise

    6 × 12 rest 60 s RPE 8.5

Cool-down 3 exercises
  1. Lying Figure-Four Glute Stretch

    3 × 30 s rest 15 s

  2. Standing Quad Stretch

    3 × 30 s rest 15 s

  3. Standing Hamstring Stretch

    3 × 30 s rest 15 s

RPE is how hard a set feels on a 1–10 scale: at RPE 7 you have about three more reps left.

This is a sample week the Workoutify generator built for this questionnaire. For your own days, time and equipment it will build yours. Built on October 25, 2026

Why it is built this way

  • Upper and lower body alternate: on 4 days each muscle is trained twice a week with rest in between.
  • Reps: 5–20. The day's main lift sits near the bottom of the range, compounds at 8–12, isolation up to 20. Muscle grows from tension and sets taken close to failure.
  • Rest on the day's main lift is at least 2.5 min, so the next set goes with the same weight. Accessory exercises get shorter rest.
  • Effort is set on the RPE scale from 1 to 10. RPE 8–8.5 means roughly 1–2 reps left in reserve: you choose the weight by that feel, not by a percentage of your max.
  • The weeks undulate: moderate, heavy (2 fewer reps, RPE +1) and light (2 more reps, RPE −1) weeks rotate. This page shows the moderate one.

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