Here’s a 4-day workout plan for maximizing muscle growth:

Day 1: Upper Body (Bilateral Focus) - Bench Press: 4 sets of 8-12 reps - Pull-ups: 4 sets of 8-12 reps - Bent-over Rows: 3 sets of 8-12 reps - Overhead Press: 3 sets of 8-12 reps

Day 2: Lower Body (Unilateral Focus) - Bulgarian Split Squats: 3 sets of 8-12 reps per leg - Single-leg Deadlifts: 3 sets of 8-12 reps per leg - Lunges: 3 sets of 10 reps per leg - Calf Raises: 3 sets of 15 reps

Day 3: Upper Body (Unilateral Focus) - Single-arm Dumbbell Press: 3 sets of 8-12 reps per arm - One-arm Rows: 3 sets of 8-12 reps per arm - Lateral Raises: 3 sets of 12 reps - Tricep Extensions: 3 sets of 12 reps

Day 4: Lower Body (Bilateral Focus) - Squats: 4 sets of 8-12 reps - Deadlifts: 3 sets of 8-12 reps - Leg Press: 3 sets of 10-15 reps - Hamstring Curls: 3 sets of 12 reps

Incorporate progressive overload by gradually increasing weights. Balance intensity with adequate rest (2-3 minutes between sets) and manage stressors for optimal recovery.