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.

운동	세트	휴식
인클라인 바벨 벤치프레스	4 × 6-10	120 초
체스트 서포티드 덤벨로우	4 × 8-12	90 초
덤벨 숄더프레스	3 × 8-12	90 초
클로즈 그립 랫풀다운	3 × 10-12	90 초
케이블 크로스오버	3 × 12-15	60 초
인클라인 덤벨 컬	3 × 10-12	60 초
트라이셉스 로프 푸쉬다운	3 × 10-15	60 초

운동	세트	휴식
핵 스쿼트	4 × 8-12	120 초
루마니안 데드리프트	4 × 8-10	120 초
불가리안 스플릿 스쿼트	3 × 10 한쪽당	90 초
레그 익스텐션	3 × 12-15	60 초
시티드 레그컬	3 × 12-15	60 초
스탠딩 카프레이즈	4 × 12-15	60 초

운동	세트	휴식
바벨 벤치프레스	4 × 6-10	120 초
인클라인 덤벨 프레스	3 × 8-12	90 초
머신 숄더프레스	3 × 10-12	90 초
케이블 사이드 레터럴 레이즈	3 × 12-15 한쪽당	45 초
체스트 딥스	3 × 8-12	90 초
스컬 크러셔	3 × 10-12	60 초

운동	세트	휴식
턱걸이	4 × 6-10	120 초
벤트오버 바벨로우	3 × 8-10	120 초
시티드 케이블 로우	3 × 10-12	90 초
리버스 펙덱	3 × 12-15	60 초
프리처 컬	3 × 10-12	60 초
해머 컬	3 × 10-12	60 초

근육 키우기 루틴: 주 4일 근비대 분할

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