M.U.S.T. Fit® Sports Ultimate 4-Day Workout Plan: Pull, Push, Stretch, and Legs

Looking for the best workout routine to build strength, endurance, and flexibility? This ultimate 4-day workout plan is designed to help you develop muscle, increase mobility, and improve overall fitness. Whether you’re a beginner or an experienced athlete, this plan can be adjusted by increasing weights or reps.

How to Find Your One-Rep Max and Adjust for Reps

To maximize your gains, start by finding your 1-rep max (1RM)—the heaviest weight you can lift for a single repetition. Once you know your 1RM, you can adjust your training weight accordingly:

• 10 reps = 60-70% of your 1RM

• 8 reps = 75-80% of your 1RM

• 5 reps = 85% of your 1RM

Example: If your 1RM for bench press is 100kg, then:

• For 10 reps: Use 60-70kg

• For 8 reps: Use 75-80kg

• For 5 reps: Use 85kg

This ensures you train in an optimal range for muscle growth (hypertrophy) while maintaining good form and reducing injury risk.

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Day 1: Pull Workout (Back & Biceps)

Targeted Muscles: Lats, Traps, Rhomboids, Biceps

Workout Routine:

1. Pull-ups (Assisted or Bodyweight) – 4 sets of 10 reps

   • Grip the bar slightly wider than shoulder-width.

   • Engage your core, pull up until your chin clears the bar.

   • Lower yourself slowly with control.

2. Bent-over Rows (Dumbbells or Barbell) – 3 sets of 10 reps

   • Hinge at the hips, back straight, pull the weight to your waist.

   • Squeeze shoulder blades at the top.

3. Lat Pulldown (Machine or Bands) – 3 sets of 10 reps

   • Pull down until the bar reaches chest level.

   • Keep elbows slightly in front of the body.

4. Seated Cable Row (or Resistance Band Row) – 3 sets of 12 reps

   • Keep back straight, pull the handle to your stomach.

   • Focus on squeezing shoulder blades together.

5. Bicep Curls (Dumbbells or Barbell) – 3 sets of 12 reps

   • Keep elbows close, curl the weight up, lower slowly.

6. Hammer Curls (Dumbbells) – 3 sets of 12 reps

   • Palms facing torso, curl up, control the descent.

Day 2: Push Workout (Chest, Shoulders & Triceps)

Targeted Muscles: Chest, Shoulders, Triceps

Workout Routine:

1. Push-ups (or Bench Press) – 4 sets of 10 reps

   • Body in a straight line, lower until elbows hit 90 degrees.

2. Overhead Shoulder Press (Dumbbells or Barbell) – 3 sets of 10 reps

   • Press weight overhead, keep core tight.

3. Incline Dumbbell Press – 3 sets of 10 reps

   • Press at a 45-degree incline, control movement.

4. Lateral Raises (Dumbbells) – 3 sets of 12 reps

   • Lift to shoulder height, slow descent.

5. Triceps Dips (or Machine-Assisted Dips) – 3 sets of 10 reps

   • Keep elbows tight, lower yourself parallel to the floor.

6. Triceps Rope Pushdown (Cable or Resistance Band) – 3 sets of 12 reps

   • Extend arms fully, squeeze at the bottom.

Day 3: Full-Body Stretching Routine

Targeted Areas: Hamstrings, Quads, Shoulders, Chest, Back, Hips

Stretching Routine:

1. Standing Hamstring Stretch – Hold for 30s (each leg)

2. Seated Forward Fold – Hold for 30s

3. Quadriceps Stretch – Hold for 30s (each leg)

4. Hip Flexor Stretch – Hold for 30s (each side)

5. Chest Stretch (Wall or Doorway) – Hold for 30s (each side)

6. Upper Back Stretch (Child’s Pose) – Hold for 30s

7. Shoulder Stretch (Cross-Body Arm Stretch) – Hold for 30s (each side)

8. Spinal Twist Stretch – Hold for 30s (each side)

Day 4: Leg Workout (Quads, Hamstrings, Glutes, Calves)

Targeted Muscles: Quads, Hamstrings, Glutes, Calves

Workout Routine:

1. Squats (Bodyweight or Weighted) – 4 sets of 10 reps

   • Keep chest up, push through heels.

2. Romanian Deadlifts (Dumbbells or Barbell) – 3 sets of 10 reps

   • Slight knee bend, back straight.

3. Lunges (Bodyweight or Weighted) – 3 sets of 10 reps (each leg)

   • Step forward, lower knee to 90 degrees.

4. Calf Raises (Bodyweight or Dumbbells) – 3 sets of 12 reps

   • Control both ascent and descent.

5. Glute Bridges (Bodyweight or Weighted) – 3 sets of 10 reps

   • Squeeze glutes at the top.

6. Leg Extensions (Machine or Resistance Band) – 3 sets of 12 reps

   • Control movement, full extension.

Why This Plan Works

This structured 4-day plan ensures you build strength, endurance, and flexibility. The combination of pulling and pushing movements, dynamic stretching, and lower body training creates a balanced approach to fitness. By implementing progressive overload and focusing on controlled movements, you can maximize results efficiently.

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Stay consistent, stay strong, and most importantly—Enjoy the journey with M.U.S.T. Fit®!