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HIML-4 Maximum Muscle Building
AUDIO TIP
Bulking
Intermediate
Machine strength
Plan Details
The HIML-4 Maximum Muscle Building routine by TheFaithandGainz is a 16 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
This system can be used with virtually any split, but I believe a 4 day split should be used for maximal results. You can also use a 3 day split variation, which will not be detailed in this workout article. I will present a 3 day version of HIML-4 at a later date.rnrnThe 4 Day HIML-4 Workout SplitrnrnYou can perform this one of two ways: as structured, or using a 2 day on, a day off format.rnrnDay 1 - Chest, Biceps and AbsrnDay 2 - Quads, Hamstrings and CalvesrnDay 3 - OFFrnDay 4 - Shoulders, Triceps and AbsrnDay 5 - Back, Traps and ForearmsrnDay 6 - OFFrnDay 7 - OFF, or restart using Day 1's workout.rnThe 4 HIML-4 WorkoutsrnrnThe HIML-4 muscle building system utilizes 4 different styles of training, rotated over a 4 week (or 6 day cycle) period.rnrnWeek 1 - Heavy week, focusing on 5-7 rep sets and the use of compound exercises.rnWeek 2 - Intensity week, focusing on the use of slow negatives, training to failure, pre-exhaust and drop sets.rnWeek 3 - Medium week, focusing on the 10 to 12 rep range with a mix of compound exercises and machines.rnWeek 4 - Light week, focusing on 15 to 20 rep sets and the use of isolation exercises.rnrnAs you can see, weeks 2 and 4 are lighter training days. They provide your body with a working break and active recovery from the stresses of heavy training, while allowing you to challenge the body and build muscle.
Routine detail
Any
Week 4 - Chest, Biceps and Abs Workout
Est. 0 min
7 exercises
Cable Cross-Over
4 Sets x 20 Reps
Machine Fly
4 Sets x 20 Reps
Dumbbell Incline Bench Press (Hammer Grip)
4 Sets x 20 Reps
Barbell Spider Curl
4 Sets x 20 Reps
Cable Preacher Curl
4 Sets x 20 Reps
Side Bridge
4 Sets
Hanging Leg Raise
4 Sets x 20 Reps
Any
Week 1 - Quads, Hamstrings and Calves Workout
Est. 0 min
7 exercises
Barbell Deep Squat
4 Sets x 8 Reps
Barbell Front Squat
4 Sets x 8 Reps
Machine Leg Press
4 Sets x 8 Reps
Barbell Romanian Deadlift
4 Sets x 8 Reps
Dumbbell Bench Squat
4 Sets x 8 Reps
Machine Calf Raise
4 Sets x 20 Reps
Machine Seated Calf Raise
4 Sets x 20 Reps
Any
Week 4 - Quads, Hamstrings and Calves Workout
Est. 0 min
7 exercises
Machine Leg Extension
4 Sets x 8 Reps
Dumbbell Lunge
4 Sets x 8 Reps
Hack Squat
4 Sets x 8 Reps
Machine Leg Curl (Prone)
4 Sets x 8 Reps
Cable Standing Leg Curl
4 Sets x 8 Reps
Machine Calf Raise
4 Sets x 8 Reps
Hack Squat (Reverse Position)
4 Sets x 8 Reps
Any
Week 3 - Back, Traps and Forearms Workout
Est. 0 min
8 exercises
Machine Seated Row
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 12 Reps
Pull-Up
3 Sets x 12 Reps
Dumbbell Rear Deltoid Row
3 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Barbell Shrug
3 Sets x 12 Reps
Barbell Behind the Back Shrug
3 Sets x 12 Reps
Barbell Preacher Curl (Overhand)
3 Sets x 12 Reps
Any
Week 1 - Shoulders, Triceps and Abs Workout
Est. 0 min
7 exercises
Barbell Shoulder Press
4 Sets x 7 Reps
Dumbbell Seated Arnold Press
4 Sets x 7 Reps
Cable Rope Row to Neck
3 Sets x 8 Reps
Barbell Bench Press (Close Grip)
4 Sets x 7 Reps
Dip
4 Sets x 7 Reps
Plank
4 Sets x 1 Reps
Crunch
4 Sets x 20 Reps
Any
Week 3 - Chest, Biceps and Abs Workout
Est. 0 min
10 exercises
Machine Bench Press
3 Sets x 12 Reps
Sit-Up
3 Sets x 30 Reps
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Dumbbell Fly
3 Sets x 12 Reps
Barbell Bench Press
3 Sets x 12 Reps
EZ Bar Curl
3 Sets x 12 Reps
Dumbbell Seated Bicep Curl
3 Sets x 12 Reps
Barbell Bicep Drag Curl
3 Sets x 12 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 30 Reps
Leverage Chest Press
3 Sets x 12 Reps
Any
Week 4 - Shoulders, Triceps and Abs Workout
Est. 0 min
7 exercises
Barbell Overhead Front Raise
4 Sets x 20 Reps
Dumbbell Seated Side Lateral Raise
4 Sets x 20 Reps
Barbell Shoulder Press
4 Sets x 20 Reps
Cable Shoulder Extension
4 Sets x 20 Reps
Bench Dip
4 Sets x 20 Reps
Decline Crunch
4 Sets x 30 Reps
Leg Raise
4 Sets x 30 Reps
Any
Week 1 - Back, Traps and Forearms Workout
Est. 0 min
7 exercises
Barbell Deadlift
4 Sets x 7 Reps
Pull-Up
4 Sets x 7 Reps
Barbell Bent-Over Row
4 Sets x 7 Reps
Barbell Shrug
4 Sets x 7 Reps
Dumbbell Shoulder Shrug
4 Sets x 7 Reps
Dumbbell Hammer Curl
4 Sets x 7 Reps
Barbell Reverse Curl
4 Sets x 7 Reps
Any
Week 4 - Back, Traps and Forearms Workout
Est. 0 min
8 exercises
Machine Lat Pulldown (Reverse Grip)
4 Sets x 8 Reps
Barbell Incline Bench Pull
4 Sets x 8 Reps
T Bar Row
4 Sets x 8 Reps
Cable Shrug
4 Sets x 8 Reps
Dumbbell Shoulder Shrug
4 Sets x 8 Reps
Dumbbell Seated Bicep Curl
4 Sets x 8 Reps
Barbell Preacher Curl (Overhand)
4 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 8 Reps
Any
Week 1 - Chest, Biceps and Abs Workout
Est. 0 min
7 exercises
Barbell Bench Press
4 Sets x 7 Reps
Dumbbell Incline Bench Press
4 Sets x 7 Reps
Dumbbell Incline Bench Press (Hammer Grip)
4 Sets x 7 Reps
EZ Bar Curl
4 Sets x 7 Reps
Dumbbell Seated Bicep Curl
4 Sets x 7 Reps
Cable Kneeling Crunch (Rope)
4 Sets x 20 Reps
Sit-Up
4 Sets x 20 Reps
Any
Week 3 - Shoulders, Triceps and Abs Workout
Est. 0 min
9 exercises
Dumbbell Seated Shoulder Press
3 Sets x 12 Reps
Crunch
3 Sets x 30 Reps
Barbell Upright Row
3 Sets x 12 Reps
Cable Lateral Raise
3 Sets x 12 Reps
Dumbbell Reverse Fly
3 Sets x 12 Reps
EZ Bar Tricep Extension (Close Grip)
3 Sets x 12 Reps
Dumbbell Tricep Extension (Supine)
3 Sets x 12 Reps
EZ Bar Tricep Extension
3 Sets x 12 Reps
Plank
3 Sets x 1 Reps
Any
Week 2 - Quads, Hamstrings and Calves Workout
Est. 0 min
8 exercises
Machine Leg Extension
3 Sets x 15 Reps
Machine Leg Press
2 Sets x 10 Reps
Hack Squat
2 Sets x 10 Reps
Machine Leg Curl (Prone)
3 Sets x 15 Reps
Machine Leg Press
2 Sets x 10 Reps
Hack Squat
2 Sets x 10 Reps
Machine Seated Calf Raise
3 Sets x 15 Reps
Machine Calf Raise
2 Sets x 10 Reps
Any
Week 3 - Quads, Hamstrings and Calves Workout
Est. 0 min
10 exercises
Hack Squat
3 Sets x 12 Reps
Barbell Squat
3 Sets x 12 Reps
Machine Leg Press
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 12 Reps
Barbell Lunge
3 Sets x 12 Reps
Barbell Romanian Deadlift
3 Sets x 12 Reps
Machine Leg Curl (Prone)
3 Sets x 12 Reps
Dumbbell Squat
3 Sets x 12 Reps
Machine Leg Press
3 Sets x 12 Reps
Barbell Standing Calf Raise
3 Sets x 8 Reps
Any
Week 2 - Chest, Biceps and Abs Workout
Est. 0 min
8 exercises
Dumbbell Fly
3 Sets x 15 Reps
Dumbbell Bench Press
3 Sets x 10 Reps
Machine Fly
3 Sets x 10 Reps
Barbell Decline Bench Press
3 Sets x 10 Reps
Dumbbell Concentration Curl
3 Sets x 15 Reps
Cable Bicep Curl
2 Sets x 10 Reps
Side Bridge
3 Sets
Hanging Leg Raise
3 Sets x 30 Reps
Any
Week 2 - Back, Traps and Forearms Workout
Est. 0 min
8 exercises
Cable Seated Row
3 Sets x 15 Reps
Cable Lat Pulldown (Wide Grip)
2 Sets x 10 Reps
Machine Inverted Row (Feet Elevated)
2 Sets x 10 Reps
Cable Seated Row
2 Sets x 10 Reps
Smith Machine Shrug
3 Sets x 15 Reps
Dumbbell Shoulder Shrug
2 Sets x 10 Reps
Barbell Kneeling Wrist Curl (Palms Down)
3 Sets x 15 Reps
Dumbbell Hammer Curl
2 Sets x 10 Reps
Any
Week 2 - Shoulders, Triceps and Abs Workout
Est. 0 min
8 exercises
Dumbbell Lateral Raise
3 Sets x 15 Reps
Smith Machine Shoulder Press
2 Sets x 10 Reps
Weight Plate Front Raise
2 Sets x 10 Reps
Dumbbell Reverse Fly
2 Sets x 10 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 15 Reps
Barbell Bench Press (Close Grip)
2 Sets x 10 Reps
Decline Crunch
3 Sets x 30 Reps
Leg Raise
3 Sets x 30 Reps
