BUILD MUSCLE · 4 DAYS/WK · AT HOME
Workout to build muscle 4 days a week at home
The right volume and rep ranges to grow week after week, backed by evidence. No equipment, no commute. 4 days allow more volume per muscle group without burning out.
Goal
Build muscle
Frequency
4 days / week
Where
At home
Sample routine
Hypertrophy
Focus on technique and increase the load once you complete the rep range.
Session 1
Upper Body
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Push-ups | 4 | 8-12 | 90 s |
| Chair Triceps Dips | 4 | 8-12 | 90 s |
| Plank | 4 | 30-45 s | 90 s |
| Burpees | 4 | 8-12 | 90 s |
| Mountain Climbers | 4 | 8-12 | 90 s |
Session 2
Lower Body & Core
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Glute Bridge | 4 | 8-12 | 90 s |
| Plank | 4 | 30-45 s | 90 s |
| Burpees | 4 | 8-12 | 90 s |
| Mountain Climbers | 4 | 8-12 | 90 s |
| Calf Raises | 4 | 8-12 | 90 s |
Session 3
Upper Body
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Mountain Climbers | 4 | 8-12 | 90 s |
| Superman | 4 | 30-45 s | 90 s |
| Pike Push-ups | 4 | 8-12 | 90 s |
| Inverted Row (under a table) | 4 | 8-12 | 90 s |
| Push-ups | 4 | 8-12 | 90 s |
Session 4
Lower Body & Core
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Calf Raises | 4 | 8-12 | 90 s |
| Squats | 4 | 8-12 | 90 s |
| Lunges | 4 | 8-12 | 90 s |
| Glute Bridge | 4 | 8-12 | 90 s |
| Plank | 4 | 30-45 s | 90 s |
Warm up 5-10 min before starting and stretch afterward.
why it works
3 key reasons
8-12 reps with progressive load: the rep range with the most evidence for sustained hypertrophy.
No commute = no excuses. Consistency always beats the perfect routine you never do.
4 days doubles frequency per muscle group: more weekly stimulus without compromising rest.
free test · 2 minutes
This is the base version.
Yours is better.
This routine knows nothing about you. Yours does: your exact level, your equipment, your schedule, your limitations. 13 questions and you generate it free.
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