Full Body 4 day Gains

Plan Details

The Full Body 4 day Gains routine by ESimister is a 4 day workout plan. It is a intermediate level plan to achieve bulking fitness goals.

Plan Description

For optimum muscle growth aim to lift weights at around 70 to 85% of your 1RM for each exercise and ... Read More

For optimum muscle growth aim to lift weights at around 70 to 85% of your 1RM for each exercise and perform each set to failure or close to it. As you progress through the program, try to increase the weight or reps each week, whilst maintaining good form and technique. *Chin ups and pull ups = AMRAP, bodyweight (As many reps as possible) Remember to also maintain a healthy diet and adequate rest between workouts to avoid injury and support muscle growth.