If your goal is to gain strength, size, and definition, finding the best workout routine to build muscle is essential. Muscle growth—also known as hypertrophy—requires a combination of resistance training, proper nutrition, and adequate recovery. In this post, we’ll walk you through the most effective strategies and exercises that form the foundation of a muscle-building workout plan.
Why the Right Routine Matters
Muscle doesn’t grow from random workouts. You need a structured and progressive approach that targets different muscle groups and emphasizes key principles like progressive overload, volume, and recovery. The best workout routine to build muscle should challenge your body, support consistent growth, and be sustainable over time.
Core Principles of Muscle Growth
Before jumping into the workout, it’s important to understand the key principles behind muscle-building:
Progressive Overload: Gradually increase weights, reps, or intensity to continually challenge your muscles.
Training Volume: Total reps x sets x weight—essential for stimulating growth.
Rest & Recovery: Muscles grow during rest, not just during training.
Nutrition: Consume enough protein and calories to support muscle repair and growth.
Best Workout Routine to Build Muscle: 4-Day Split
This 4-day split routine is one of the best workout routines to build muscle because it focuses on compound movements, muscle isolation, and balanced training across all major muscle groups.
Day 1: Chest and Triceps
Barbell Bench Press – 4 sets of 6-8 reps
Incline Dumbbell Press – 3 sets of 8-10 reps
Chest Fly (Cable or Dumbbell) – 3 sets of 10-12 reps
Triceps Dips or Skull Crushers – 3 sets of 10 reps
Triceps Pushdowns – 3 sets of 12 reps
Day 2: Back and Biceps
Deadlifts – 4 sets of 5 reps
Bent Over Barbell Rows – 3 sets of 8 reps
Lat Pulldowns or Pull-Ups – 3 sets of 10 reps
Barbell Bicep Curls – 3 sets of 10 reps
Hammer Curls – 3 sets of 12 reps
Day 3: Rest or Active Recovery
Take a break or perform light cardio/stretching to allow your muscles to recover.
Day 4: Legs and Abs
Squats (Back or Front) – 4 sets of 6-8 reps
Leg Press or Lunges – 3 sets of 10 reps
Leg Curls – 3 sets of 12 reps
Standing Calf Raises – 3 sets of 15 reps
Plank – 3 rounds of 1-minute holds
Hanging Leg Raises – 3 sets of 15 reps
Day 5: Shoulders and Abs
Overhead Barbell Press – 4 sets of 8 reps
Lateral Raises – 3 sets of 12 reps
Rear Delt Flys – 3 sets of 12 reps
Shrugs – 3 sets of 15 reps
Russian Twists – 3 sets of 20 reps (each side)
Cable Crunches – 3 sets of 15 reps
Day 6 & 7: Rest and Recovery
Muscles grow when you rest. Make sure you’re sleeping 7–9 hours a night and staying hydrated.
Tips to Maximize Your Muscle Gains
Track Your Progress – Record your sets, reps, and weights to ensure progressive overload.
Focus on Form – Proper technique reduces injury risk and improves muscle engagement.
Prioritize Compound Movements – Exercises like squats, deadlifts, and bench press build more mass.
Eat Enough Protein – Aim for 1.2–2.0 grams of protein per kg of body weight daily.
Stay Consistent – The best workout routine to build muscle works only if you follow it consistently.
Final Thoughts
The best workout routine to build muscle is one that includes a mix of compound lifts, isolation exercises, rest days, and proper nutrition. Stick to this 4-day split plan, stay dedicated, and you’ll start to see noticeable gains in strength and size over time. Remember—muscle growth is a journey, and consistency is the key to long-term success.
