CJ - 4 Day/Week - Build Muscle in 45 minute a Day 

Build muscle in minimal time with alternating 2 week program with  slight focus on shoulders. 

Each week has 4 workout days. You can do them on consecutive days or add rest days as necessary. The exception is even weeks - add a rest day between leg day and bonus day.

You can adjust the bonus day to hit any area you want to focus on. 

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Incline Bench Press (Dumbbell)

Skull Crusher (Dumbbell)

Pull-Up (Neutral Grip, Bodyweight)

Bicep Curl (Cable)

Arnold Press

Cable Crunch

Upper 1

Squat (Barbell)

Deadlift (Barbell)

Leg Extension

Leg Curl

Calf Raise (Leg Press)

Lying Leg Raise

Lower 1

Low Incline DB Press

Single Arm Overhead Tricep Extension

Lat Pulldown (Single Arm)

Spider Curl

Rear Delt Row

Decline Crunch (Weighted)

Upper 2

Walking Lunge (Dumbbell)

Hip Thrust (Barbell)

Single-Leg Leg Curl

Single Leg Extention

Calf Raise (Machine)

Abs Crunch (Machine)

Lower 2

Push Up (Weighted)

Chest Fly (Cable)

Dip (Weighted)

Seated Shoulder Press (Dumbbell)

Lateral Raise (Cable)

Push Day

Pull-Up (Weighted)

Seated Row (Cable)

Incline Curl (Dumbbell)

Lying Cable Curls

Kelso Shrug

Russian Twist (Dumbbell)

Pull Day

Squat (Smith Machine)

Romanian Deadlift (Barbell)

Bulgarian Split Squat (Dumbbell)

Farmers Walk On Toes (CJ)

Plank (Weighted)

Leg Day

Double Forearm Curls (CJ)

Triple Calf Raise (CJ)

Triple Shoulder Raise (CJ)

Upright Row (Barbell)

Battle Ropes

Dead Bug

Bonus Day

Upper / Lower Week

Push Pull Leg Week

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