Quick Muscle Growth

Training split for optimal muscle growth

How you should divide your body during the training week is often based on how many sessions per week you can/ want/ have the opportunity to train. A muscle should always be trained at least once a week to achieve muscle growth. Many experts believe that it is required at least twice or three times per week, but this program is content with one.
The proposal below is a 4-split schedule where we will use many different tools to let the muscles work to the maximum. Try these tools and apply what you think your muscles and your body respond to best.

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Exercise Details

  • Goal
    Muscle Growth
  • Body Part
    Full Body
  • Workouts per week
  • Number of weeks
  • Equipment
    Barbell, Machine, Bumbbell
  • Level

Different tools for progression


After you run the setup for a couple of weeks, your body will start to get used to the load. It is therefore essential that you learn to periodize your training in a good way. Vary and change the number of reps and sets during the weeks; it is suggested that you run three weeks on a certain number and lower the repetitions and increase the weight for three weeks. Whatever you choose, varied training will always be better than static over time.

Slow reps

The repetitions should take the same amount of time in both directions. A biceps curl should take 5 seconds up and 5 seconds down. Full concentration on the feeling and that the muscle always works – Full range of motion.


You run your set reps at a certain weight, for example, 10 reps of 40 kg, then you lower the weight directly to 30 kg and run 10 more reps. Lower so much that you can run 10 more.


Three exercises that you perform directly after each other. Then you rest. Similar to circle training


The program for optimal muscle growth is built on the principle that compound exercises are first in almost all workouts. This is when you have the strength to lift heavy. After that, the training continues with smaller, isolating exercises and techniques to exhaust each muscle to the maximum.
Enter the rest days as you go, preferably between sessions 2 and 3, to give the shoulders maximum recovery from the chest session.

Focus during the weeks

All the training programs are good and work if you give everything during each session. In addition to exercising well, you need to take care of your diet and sleep. Without the basics of diet and rest, you will not be able to train hard and develop. During training, we break down, and when we rest, we build up.
Rest for about 75 seconds between each set.
Warm up your muscles properly before you run the exercise. When it comes to compound exercises, you can warm up by lifting 15 times with a low weight, then go on to 10 reps with 60% on what you are going to lift, 8 reps on 80%, and finally, 6 reps on 90%. After this, you are warm and ready to go.

Workouts and exercises per week

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