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    The Tools You Need To Build The Body You Want: Tut Workout: 4 Day Muscle Building Workout Split

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    Jorge Nogales

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    The Tools You Need To Build The Body You Want: Tut Workout: 4 Day Muscle Building Workout Split

    Uploaded by

    Jorge Nogales
    859 views1 page

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    tutworkout4daymuscle.pdf

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    Copyright:

    © All Rights Reserved
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    Download as pdf or txt
    859 views1 page

    The Tools You Need To Build The Body You Want: Tut Workout: 4 Day Muscle Building Workout Split

    Uploaded by

    Jorge Nogales

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    of 1

    THE TOOLS YOU NEED TO BUILD

    THE BODY YOU WANT ®

    Store Workouts Diet Plans Expert Guides Videos Tools

    TUT WORKOUT: 4 DAY MUSCLE BUILDING


    WORKOUT SPLIT
    Looking for a new way to challenge your
    muscles into growing? The Time Under Tension Main Goal: Build Muscle Time Per Workout: 60-75 Mins
    (TUT) Workout Program might be exactly what Training Level: Advanced Equipment: Barbell, Bodyweight,
    you need! Learn more about TUT and the
    workout. Program Duration: 6 Weeks Cables, Dumbbells, Machines
    Link to Workout: https://www.muscleandstrength.com/ Days Per Week: 4 Days Author: Team Allmax
    workouts/tut-workout-program

    Day 1
    Exercise Sets Reps
    1. Leg Extension 4 TUT* 8 - 12

    2a. Sumo Squats 4** 8 - 12

    2b. Narrow Stance Squats 4 20

    3. Leg Press 2 TUT 12 - 15

    4. Walking Lunges 3 25

    5a. Donkey Calf Raises 4 TUT 20

    5b. Seated Calf Raises 4 TUT 20


    6a. Barbell Rollout 4 20

    6b. Swiss Ball Crunches 4 20


    *Use the drop set intensity method on final set.
    **Use the rest pause method for the final 3 reps of each set and rest for 2 minutes in between supersets.

    Day 2*
    Exercise Sets Reps
    1. Dumbbell Lateral Raises 4 TUT 8 - 12

    2a. Barbell Military Press 4 8 - 12

    2b. Dumbbell Front Raise 4** 8 - 12

    3. Bent Over Rear Delt Raise 2 8 - 12

    4a. Bench Press 3 8 - 12

    4b. Incline Dumbbell Press 3 TUT 8 - 12

    4c. Dumbbell Flys 3 8 - 12

    5. Machine Press 3*** 8 - 12


    *Train shoulders first in the workout one week, chest first in the workout the next - and so on to program completion.
    **Use the rest pause for the final 2 reps of each set on front raises.
    ***Perform drop sets on final set.

    Day 4
    Exercise Sets Reps
    1. Close Grip Pulldown 4 TUT* 8 - 12

    2a. Pullups 4 8 - 12

    2b. Reverse Grip Pulldowns 4** 8 - 12

    3. Deadlifts 4 8 - 12

    4. Straight Arm Pulldowns 3 TUT 12 - 15

    5. Romanian Deadlifts 4 15

    6. Leg Curls 4 TUT*** 8 - 12


    *Perform a drop set on the final set.
    **Perform rest pause method on final 3 reps of each set.
    ***Perform a drop set on the final set.

    Day 6
    Exercise Sets Reps
    1a. Barbell Curls 4 8 - 12

    1b. Hammer Curls 4 8 - 12


    2. Incline Curls 3 TUT* 8 - 12
    3. Rope Pressdown 4** 8 - 12

    4a. Dumbbell Kickbacks 4 TUT 8 - 12

    4b. Skullcrushers 4 TUT 8 - 12

    5. Dips 4 8 - 12
    *Perform a drop set on final set.
    **Use the rest pause method on final 3 reps of each set.

    MUSCLEANDSTRENGTH.COM

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