4 WEEKS – 20 SESSIONS – BUILD MUSCLE

by

musclePurple FG Muscle Build Logo

 

Goals:

This is an advanced fitness routine lasting 4 weeks for someone wanting to follow a tough period of training to build muscle and reduce body fat.

 

 

 

 

Week 1 - 4

 

 

 

 

 

This is 4 week muscle building routine with five sessions a week. ​​ The aim is to work muscle groups twice a week with one intense cardio session to help reduce body fat.

 

There are 8 different resistance sessions​​ to ensure variety and maintain motivation.​​ ​​ These sessions will focus on creating muscular balance.​​ 

 

Rest periods are included in order to allow muscle groups​​ to​​ recover and adapt between sessions.

 

The programme should be completed in conjunction with a carefully planned and controlled diet.​​ 

 

 

 

 

 

 

 

Four week training timetable:

Day

Week 1

Week 2

Week 3

Week 4

Monday

 

Session 1

Session 5

Session 1

Session 5

Tuesday

 

Session 2

Session 6

Session 2

Session 6

Wednesday

 

REST

REST

REST

REST

Thursday

 

Session 3

Session 7

Session 3

Session 7

Friday

 

Session 4

Session 8

Session 4

Session 8

Saturday

 

Cardio

Cardio

Cardio

Cardio

Sunday

 

REST

REST

REST

REST

 

Notes:

Odd number sessions focus on legs, back, biceps and CORE.

Even number sessions focus on chest, shoulders and triceps.

REST days must be inactive in order to allow the muscles to recover and adapt.

Subject to complete a full body stretch at least once each day.

In order to increase muscle mass the subject must consume a calorie excess. ​​ Aim for 500kcal excess per day with a high protein intake to prevent unnecessary increases in body fat.

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

Cool down with a static stretch at the end of each session.

 

Session 1 – Legs, Back, Biceps and CORE

 

EXERCISE

SETS & REPS

% 1RM

TEMPO

REST

WARM UP

5mins X Trainer – Gradual Pulse Raise to 60% MHR – Followed by dynamic stretching

1

BB Back Squat

4 x 8

75%

4-0-2-0

120s

2

WG Pull Up

4 x 8

BW – add weight if needed

2-0-2-0

120s

3A

SL Deadlift

3 x 8

75%

2-0-2-0

120s

3B

DB Jump Squat

4A

DB Single Arm Row (Each side)

3x 8

75%

2-0-2-0

120s

4B

DB Reverse Fly

5A

Seated Alternating Bicep Curls

3 x 8

75%

2-0-2-0

120s

5B

Standing BB Bicep Curl

6A

60s Plank

Perform as a circuit – complete 3 to 5 times.

Various

2-0-2-0 for roll outs and Russian Twists

60s between circuits

6B

8 BB Roll Outs

6C

16 Standing Russian Twists with 5kg Medicine Ball

COOL DOWN

5min light cycle – Followed by static stretching

 

Perform appropriate warm up and cool down.

Perform A and B exercises as supersets. ​​ Rest 120s before next superset.

Perform A to C exercises as a circuit.

 

 

Session 2 – Chest, Shoulders and Triceps

 

EXERCISE

SETS & REPS

% 1RM

TEMPO

REST

WARM UP

5mins X Trainer – Gradual Pulse Raise to 60% MHR – Followed by dynamic stretching

1

BB Bench Press

4 x 8

75%

4-0-2-0

120s

2

Seated DB Shoulder Press

4 x 8

75%

4-0-2-0

120s

3A

DB Fly

3 x 8

75%/BW for Clap Press Up

2-0-2-0/As fast as possible for Clap Press Up

120s

3B

Clap Press Up

4A

BB Upright Row

3x 8

75%

2-0-2-0

120s

4B

DB Lateral Raises

5A

Tricep Dips

3 x 8

75%/BW for Tricep Dips

2-0-2-0

120s

5B

DB Tricep Kickbacks

COOL DOWN

5min light cycle – Followed by static stretching

 

Perform appropriate warm up and cool down.

Perform A and B exercises as supersets. ​​ Rest 120s before next superset.

 

Session 3 – Legs, Back, Biceps and CORE

 

EXERCISE

SETS & REPS

% 1RM

TEMPO

REST

WARM UP

5mins X Trainer – Gradual Pulse Raise to 60% MHR – Followed by dynamic stretching

1

Deadlift

4 x 8

75%

4-0-2-0

120s

2

BB Bent Over Row

4 x 8

BW – add weight if needed

2-0-2-0

120s

3A

Leg Press

3 x 8

75%

2-0-2-0

120s

3B

Leg Curl Machine

4A

Lat Pulldown

3x 8

75%/BW for Pull Ups

2-0-2-0

120s

4B

NG Pull Up

5A

EZ Bar Curl

3 x 8

75%

2-1-2-0

120s

5B

Alternating DB Curl

2-0-2-0

6A

Stability Ball Jacknife

Perform as a circuit – complete 3 to 5 times.

Bodyweight (BW)

2-0-2-0​​ 

60s between circuits

6B

Squat Thrusts

6C

Leg Raises

COOL DOWN

5min light cycle – Followed by static stretching

 

Perform appropriate warm up and cool down.

Perform A and B exercises as supersets. ​​ Rest 120s before next superset.

Perform A to C exercises as a circuit.

 

Session 4 – Bench, Shoulders and Triceps

 

EXERCISE

SETS & REPS

% 1RM

TEMPO

REST

WARM UP

5mins X Trainer – Gradual Pulse Raise to 60% MHR – Followed by dynamic stretching

1

DB Incline Press​​ 

4 x 8

75%

4-0-2-0

120s

2

BB Push Press

4 x 8

75%

4-0-2-0

120s

3A

Cable Cross Over

3 x 8

75%/BW for Spiderman Press Up

2-0-2-0

120s

3B

Spiderman Press Up

4A

DB Shoulder Press

3x 8

75%

2-0-2-0

120s

4B

DB Front Raise

5A

Cable Rope Tricep Pushdown

3 x 8

75%/BW for NG Press Up

2-1-2-0

120s

5B

NG Press Up

2-0-2-0

COOL DOWN

5min light cycle – Followed by static stretching

 

Perform appropriate warm up and cool down.

Perform A and B exercises as supersets. ​​ Rest 120s before next superset.

 

Session 5 – Legs, Back, Biceps and CORE

 

EXERCISE

SETS & REPS

% 1RM

TEMPO

REST

WARM UP

5mins X Trainer – Gradual Pulse Raise to 60% MHR – Followed by dynamic stretching

1

Overhead BB Squat

4 x 8

75%

4-0-2-0

120s

2

NG Cable Row

4 x 8

75%

2-0-2-0

120s

3A

DB Lunge (Each Side)

3 x 8

75%/BW for Box Jump

2-0-2-0

120s

3B

Box Jump

4A

Wide Grip Bent Over Row

3x 8

75%

2-0-2-0

120s

4B

Alternating DB Reverse Fly

5A

DB Hammer Curl

3 x 8

75%/BW for NG Pull Ups

2-0-2-0

120s

5B

NG Pull Ups

6A

60s Stability Ball Plank

Perform as a circuit – complete 3 to 5 times.

Various

2-0-2-0 for Russian Twists and H’ Knee Raises

60s between circuits

6B

16 V Sit Russian Twist

6C

8 Hanging Knee Raise

COOL DOWN

5min light cycle – Followed by static stretching

 

Perform appropriate warm up and cool down.

Perform A and B exercises as supersets. ​​ Rest 120s before next superset.

Perform A to C exercises as a circuit.

 

Session 6​​ – Bench, Shoulders and Triceps

 

EXERCISE

SETS & REPS

% 1RM

TEMPO

REST

WARM UP

5mins X Trainer – Gradual Pulse Raise to 60% MHR – Followed by dynamic stretching

1

Alternating Stability Ball DB Bench ​​ Press​​ 

4 x 8

75%

4-0-2-0

120s

2

Split Stance Push Press (2 sets each side)

4 x 8

75%

4-0-2-0

120s

3A

Decline BB Bench Press

3 x 8

75%/BW for​​ Stability Ball​​ Press Up

2-0-2-0

120s

3B

Stability Ball Press Up

4A

DB Alternating Lateral Raise

3x 8

75%

2-0-2-0

120s

4B

DB Angel Wings

5A

Single Arm Cable Pulldown​​ 

3 x 8​​ (Each Side)

75%

2-1-2-0

120s

5B

Overhead Dumbbell Extension

2-0-2-0

COOL DOWN

5min light cycle – Followed by static stretching

 

Perform appropriate warm up and cool down.

Perform A and B exercises as supersets. ​​ Rest 120s before next superset.

 

 

 

 

 

Session 7 – Legs, Back, Biceps and CORE

 

EXERCISE

SETS & REPS

% 1RM

TEMPO

REST

WARM UP

5mins X Trainer – Gradual Pulse Raise to 60% MHR – Followed by dynamic stretching

1

Overhead BB Lunge

4 x 8

75%

2-0-2-0

120s

2

Cable Reverse Fly

4 x 8

75%

2-0-2-0

120s

3A

BB Single Leg Straight Leg Deadlift (Each Side)

3 x 8

75%

2-0-2-0

120s

3B

DB Jumping Lunge

4A

BB Jackal

3x 8

75%

2-0-2-0

120s

4B

WG Pull Up Hold to Failure

3 to Failure

BW

Pull and Hold

5A

BB Slow Tempo Bicep Curl

3 x 8

75%

4-1-4-1

120s

6A

8 Good Mornings

Perform as a circuit – complete 3 to 5 times.

BW

2-0-2-0​​ 

60s between circuits

6B

8 Hanging Leg Raise Window Wipers

6C

8 Stability Ball Crunches

COOL DOWN

5min light cycle – Followed by static stretching

 

Perform appropriate warm up and cool down.

Perform A and B exercises as supersets. ​​ Rest 120s before next superset.

Perform A to C exercises as a circuit.

 

Session 8 – Bench, Shoulders and Triceps

 

EXERCISE

SETS & REPS

% 1RM

TEMPO

REST

WARM UP

5mins X Trainer – Gradual Pulse Raise to 60% MHR – Followed by dynamic stretching

1

Weighted Press Up​​ 

4 x 8

75%

4-0-2-0

120s

2

BB Front Press

4 x 8

75%

1-0-2-0

120s

3A

Incline DB Fly

3 x 8

75%/BW for Stability Ball Press Up

2-0-2-0

120s

3B

Single Arm Push Up

4A

BB Front Raise

3x 8

75%

2-0-2-0

120s

4B

Lateral DB Hold to Failure

3 to Failure

Hold to Failure

5A

Lying DB Pull Over​​ 

3 x 8

75%

2-0-2-0

120s

5B

Raised Feet Tricep Dips on Bench

COOL DOWN

5min light cycle – Followed by static stretching

 

Perform appropriate warm up and cool down.

Perform A and B exercises as supersets. ​​ Rest 120s before next superset.

 

Cardio​​ - HIIT

Exercise

 

Time (mins)

Intensity

Notes

Warm Up – Light Jog/Dynamic Stretching

 

5

Increase to 60%

Gradual Pulse Raise.

2000m Row​​ 

As fast as possible

80% MHR

Try to beat your previous time each week.

 

 

Interval Training - Treadmill

20

75-85% MHR

2 minutes hard, 2 minutes easy. ​​ Adjust work:rest ratio to alter intensity as required.

 

Bodyweight Circuit

 

20 Squat Jumps

10 Press Ups

10 NG Pull Ups

5

80% MHR

Perform as many circuits as possible in 5 minutes. ​​ Rest as required.

Cool Down – Walk/Static Stretching

5

Easy

Flush the lactic

Follow with a full body stretch

 

This is a tough cardio session designed to maximise calorie burn in under 50 minutes.

The warm up and cool down are vital to ensure you are fully prepared for the intensity of the session and to begin the recovery process.

 

 

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