CJ - 4 Day/Week - Build Muscle in 60 Min/Day (OG)

Transform your physique with this 8-week, 4-day muscle-building program designed for maximum efficiency in just 45 minutes a day. Each session combines compound and isolation exercises, targeting both upper and lower body muscle groups to promote balanced growth. With a focus on progressive overload, you'll push your limits with exercises like the Barbell Squat and Dumbbell Incline Bench Press, ensuring you continually challenge yourself. Get ready to build strength and muscle while fitting your workouts seamlessly into your busy schedule!

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. 

default

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

1 reviews for CJ - 4 Day/Week - Build Muscle in 60 Min/Day (OG)