HIML-4 Muscle Building Workout (week 1)

Type: Split
Level: Advanced
Days per week: 4 days
Sex: Male & Female

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.

Day 1

Chest, Biceps and Abs Workout

Barbell bench press - medium grip

Sets: 4 Rep Goal: 5-7

Incline dumbbell press

Sets: 4 Rep Goal: 5-7

Dumbbell bench press

Sets: 4 Rep Goal: 5-7

Barbell curl

Sets: 4 Rep Goal: 5-7

Seated dumbbell curl

Sets: 4 Rep Goal: 5-7

Cable crunch

Sets: 4 Rep Goal: 20

Crunches

Sets: 4 Rep Goal: 20

Day 2

Quads, Hamstrings and Calves

Barbell squat

Sets: 4 Rep Goal: 5-7

Front barbell squat

Sets: 4 Rep Goal: 5-7

Leg press

Sets: 4 Rep Goal: 5-7

Romanian deadlift

Sets: 4 Rep Goal: 5-7

Dumbbell rear lunge

Sets: 4 Rep Goal: 5-7

Standing dumbbell calf raise

Sets: 4 Rep Goal: 20

Seated calf raise

Sets: 4 Rep Goal: 20

Day 3 - rest day

Description is empty

No exercises

Day 4

Shoulders, Triceps and Abs Workout

Barbell shoulder press

Sets: 4 Rep Goal: 5-7

Arnold dumbbell press

Sets: 4 Rep Goal: 5-7

Low pulley row to neck

Sets: 4 Rep Goal: 5-7

Close-grip barbell bench press

Sets: 4 Rep Goal: 5-7

Dips - triceps version

Sets: 4 Rep Goal: 5-7

Cable crunch

Sets: 4 Rep Goal: 20

Crunches

Sets: 4 Rep Goal: 20

Day 5

Back, Traps and Forearms

Barbell deadlift

Sets: 4 Rep Goal: 5-7

Pullups

Sets: 4 Rep Goal: 5-7

Bent over barbell row

Sets: 4 Rep Goal: 5-7

Barbell shrug

Sets: 4 Rep Goal: 5-7

Dumbbell shrug

Sets: 4 Rep Goal: 5-7

Alternate hammer curl

Sets: 4 Rep Goal: 5-7

Reverse barbell curl

Sets: 4 Rep Goal: 5-7

Day 6 - rest day

Description is empty

No exercises

Day 7 - rest day

Description is empty

No exercises