Workout Plan: Muscle Mass and Definition This 4-day workout plan is designed to help you build muscle mass and achieve a well-defined physique. Combining high-intensity training with periodization and individualized adjustments, this program maximizes gains in the shortest time. Features: 1. **Balanced Training:** Focuses on specific muscle groups each day. 2. **Intensity & Volume:** Mixes heavy, moderate, and light sets. 3. **Progressive Overload:** Gradual weight increases for continuous challenge. 4. **Periodization:** Regularly varies exercises and intensity to prevent plateaus. 5. **Individualization:** Adjustable exercises and weights for all fitness levels. 6. **Efficient:** Quality-focused, ideal for busy schedules. Benefits: - **Muscle Growth:** Heavy compounds and targeted isolation exercises. - **Definition:** Higher reps and varied intensity for muscle toning. - **Strength:** Fundamental strength-building exercises. - **Recovery:** Balanced workout and rest days. Structure: 1. **Day 1:** Upper Body Push - Chest, shoulders, triceps. 2. **Day 2:** Lower Body - Quads, hamstrings, glutes, calves. 3. **Day 3:** Rest/Active Recovery. 4. **Day 4:** Upper Body Pull - Back, biceps. 5. **Day 5:** Lower Body. 6. **Day 6:** Rest/Active Recovery. 7. **Day 7:** Rest. Ideal for those seeking a structured, science-backed routine to build muscle and achieve definition.