6 Week No Thrills Muscle Building Programme – Intermediate

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Purple FG Muscle Build LogoGolf HIIT Logo 1Fat Burn

 

Suitable for:

People looking to build muscle who have experience of Olympic Lifts.

Appropriate off season muscle building plan.

Any individual with a goal of building muscle mass as well as reducing body fat.

 

 

Week 1 - 6

 

 

 

 

 

The aim of this​​ programme is to build muscle while also reducing body fat percentage.

 

This programme adopts a traditional approach to muscle building. ​​ 5 sets of each exercise, 8 reps per set. ​​ There are four sessions each week, three resistance and one interval session.

 

Each session starts with a major lift, followed by a secondary superset.

 

 

 

 

 

 

Suggested Weekly Timetable:

Day

Session

Monday

 

Resistance 1

Tuesday

 

REST

Wednesday

 

Resistance 2

Thursday

 

REST

Friday

 

Resistance 3

Saturday

 

Intervals

Sunday

 

Rest

 

Timings to be decided by the subject to fit with schedule.

Subject to complete a full body stretch at least​​ once each day outside of the training session.

To be completed in conjunction with a calorie controlled diet. ​​​​ In order to add muscle you must ensure adequate calorie intake.

Warm Up for 5 minutes with dynamic stretching before each resistance session. ​​ 

5 minute cool down with a static stretch at the end of each session.

Lifting technique is always the priority.

Resistance​​ Session​​ 1​​ 

 

Exercise

Suggested Weight

Sets

Reps

Tempo

Rest

Warm Up

3 minutes cardio with gradual intensity increase, followed by dynamic stretching and foam rolling.

1

BB Back Squat​​ 

80% 1RM

5

8​​ 

2-0-2-0

 

2mins

SUPERSET

2A

BB Bench Press

80% 1RM

5

8

2-0-2-0

2mins between Supersets.

2B

WG Pull Ups

80% 1RM

5

8​​ 

2-0-2-0

Cool Down

3 minutes cardio, followed by a full body static stretch.

Resistance​​ Session​​ 2​​ 

 

Exercise

Suggested Weight

Sets

Reps

Tempo

Rest

Warm Up

3 minutes cardio with gradual intensity increase, followed by dynamic stretching and foam rolling.

1

BB Deadlift​​ 

80% 1RM

5

8

2-0-2-0

 

2mins

SUPERSET

2A

BB Push Press

80% 1RM

5

8

2-0-2-0

2mins between Supersets.

2B

Lat Pulldown

80% 1RM

5

8​​ 

2-0-2-0

Cool Down

3 minutes cardio, followed by a full body static stretch.

Resistance​​ Session​​ 3​​ 

 

Exercise

Suggested Weight

Sets

Reps

Tempo

Rest

Warm Up

3 minutes cardio with gradual intensity increase, followed by dynamic stretching and foam rolling.

1

BB​​ Straight Leg Deadlift​​ 

80% 1RM

5

8​​ 

2-0-2-0

 

2mins

SUPERSET

2A

Alternating DB Incline Press

80% 1RM

5

8(each side)

2-0-2-0

2mins between Supersets.

2B

BB Jackal

80% 1RM

5

8​​ 

2-0-2-0

Cool Down

3 minutes cardio, followed by a full body static stretch.

Cardio Session - Intervals​​ 

 

Exercise

 

Time

% MHR

Intervals

Warm Up

Cycling and Dynamic Stretching

 

5 ​​ mins

Build up to 60%

1

Main Session

Treadmill Intervals (2mins work, 2 mins recovery)

 

20 mins

85%​​ 

5

Cool Down

X Trainer and Static Stretching

 

10 mins

Gradually Reduce Intensity

1

 

This cardio session can easily be completed out of the gym.

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