Question 1

How many days a week should I work out to build muscle?

Accepted Answer

Four days, as in this plan, is enough for most people to hit 10–20 hard sets per muscle group per week. Three days can also work with full-body sessions; six days works too if recovery allows it.

Question 2

Can I build muscle in 4 weeks?

Accepted Answer

You can gain some real muscle and strength in 4 weeks, especially if you are newer to training, but visible size changes for most people take several months of consistent training and eating enough protein.

Question 3

How much protein do I need to build muscle?

Accepted Answer

Roughly 1.6 g per kg of body weight a day, spread across 3–4 meals, is a well-supported target for most people trying to build muscle.

Question 4

Can I build muscle and lose fat at the same time?

Accepted Answer

It is possible, especially for beginners or people returning after a break, but progress on both fronts is usually slower than focusing on one at a time. Keep any calorie deficit modest if you are pursuing both.

Question 5

Can I do this muscle building workout plan at home?

Accepted Answer

Partly — swap barbell and cable movements for dumbbell equivalents (dumbbell bench press, dumbbell fly, rear delt fly). The full-body dumbbell workout is a complete home-friendly alternative.

Question 6

How much weight should I add each week on this plan?

Accepted Answer

Add reps first within the target range, then add the smallest available weight jump — about 2–2.5 kg (5 lb) on barbells, 1–2 kg (2–5 lb) per dumbbell — once every set reaches the top of the range.

Question 7

Is a hypertrophy workout different from a strength workout?

Accepted Answer

Yes — hypertrophy training typically uses moderate weights for 6–15 reps with 1–2 minutes of rest and more total sets per muscle, while strength training uses heavier weights for 3–6 reps with longer rest.

Übung	Sätze	Pause
Schrägbankdrücken mit der Langhantel	4 × 6-10	120 s
Brustgestütztes Kurzhantelrudern	4 × 8-12	90 s
Kurzhantel-Schulterdrücken	3 × 8-12	90 s
Latziehen mit engem Griff	3 × 10-12	90 s
Cable Crossover	3 × 12-15	60 s
Schrägbank-Curls mit Kurzhanteln	3 × 10-12	60 s
Trizepsdrücken am Kabelzug mit Seil	3 × 10-15	60 s

Übung	Sätze	Pause
Hackenschmidt-Kniebeuge	4 × 8-12	120 s
Rumänisches Kreuzheben (RDL)	4 × 8-10	120 s
Bulgarian Split Squat	3 × 10 pro Seite	90 s
Beinstrecker	3 × 12-15	60 s
Beinbeuger sitzend (Seated Leg Curl)	3 × 12-15	60 s
Wadenheben stehend	4 × 12-15	60 s

Übung	Sätze	Pause
Bankdrücken mit der Langhantel	4 × 6-10	120 s
Kurzhantel-Schrägbankdrücken	3 × 8-12	90 s
Schulterpresse an der Maschine	3 × 10-12	90 s
Seitheben am Kabelzug	3 × 12-15 pro Seite	45 s
Dips für die Brust	3 × 8-12	90 s
French Press (Stirndrücken)	3 × 10-12	60 s

Übung	Sätze	Pause
Klimmzug	4 × 6-10	120 s
Langhantelrudern vorgebeugt	3 × 8-10	120 s
Rudern am Kabelzug sitzend	3 × 10-12	90 s
Reverse Butterfly	3 × 12-15	60 s
Scott Curls	3 × 10-12	60 s
Hammer Curls	3 × 10-12	60 s

Trainingsplan Muskelaufbau: ein 4-Tage-Hypertrophie-Split

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