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4-day muscle building workout plan Machine Muscle

Four machine and cable days that make growth simple and repeatable, no barbell skills needed. Take each set to about two reps in reserve.

Free, no ads. On the App Store and Google Play.

Workout schedule

4 days a week · 16 exercises · select a name for its video and how-to

Tick a box for each set you finish, or write in the reps you got. Every exercise's how-to is at gymvim.app/exercises.

4 exercises · 13 sets · ~35 min

4 exercises · 13 sets · ~38 min

4 exercises · 14 sets · ~39 min

4 exercises · 13 sets · ~34 min

For anyone new to training, or coming back after a long break. You'll need the equipment listed above.

Not the right fit?

Only have 3 days a week: Hypertrophy Starter, beginner, 3 days a week.
Training at home: Bodyweight Muscle Basics, beginner, 3 days a week, no equipment.

Each week is 53 working sets across 16 exercises, about 2 h 25 min in total.

Sets run from 10 to 15 reps, with 0:45 to 2:00 of rest between them.

Muscle grows when the work keeps getting a little harder, so the plan only does its job if the numbers move.

Hit the target. Finish every rep of every set at the listed target, with good form. On the Machine Chest Press that means all 4 sets of 10.
Add weight, or a rep. Next session, add the smallest weight step you can and work back up to the target. If the weight can't go up yet, add a rep instead.
Learn the movements. In your first weeks much of the progress is learning the movements, and it comes quickly. Keep the load light enough that every rep looks the same, and expect to add a little most weeks.

If you miss a week: Repeat the last session you finished rather than skipping ahead.

When it gets easy: Upper / Lower Hypertrophy, the same goal at intermediate level, 4 days a week.