4 WEEK ADVANCED MUSCLE BUILDER TO CREATE YOUR SUMMER BODY

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Summer body - get in the gym now

ADVANCED​​ 4 WEEK MUSCLE BUILDING PROGRAMME

 

“If you’re trying to achieve, there will be roadblocks. ​​ I’ve had them. ​​ But obstacles don’t have to stop you. ​​ If you run into a wall, don’t turn around and give up. ​​ Figure out how to climb it, go through it, or work around it.” (Michael Jordan)

 

AIMS:

This programme is developed for someone with weight training experience and a solid foundation of strength.

The programme focusses on building muscle in the full body.

 

 

Week 1 - 4

 

 

 

 

 

This 4 week plan is a pure hypertrophy phase of training looking to increase muscle size. ​​ The first two lifts in each session will be a stand-alone set, following which a series of supersets will take place. ​​​​ Sessions end with either a CORE or cardio finisher.

 

There is also a weekly HIIT session to help burn body fat. ​​ Please perform a thorough pulse raise and mobility warm up before starting the session.

 

Remember the importance of following a thorough warm up and cool down routine for all sessions. ​​ We also recommend completing a regular flexibility programme.

 

Please consult our disclaimer before starting the programme.

 

 

 

 

Training​​ Timetable

 

Week 3

Week 4

Week 5

Week 6

Monday

Resistance 1

Resistance 3

Resistance 2

Resistance 4

Tuesday

Rest

Rest

Rest

Rest

Wednesday

Resistance 2

Resistance 4

Resistance 1

Resistance 3

Thursday

Rest

Rest

Rest

Rest

Friday

Resistance 1

Resistance 3

Resistance 2

Resistance 4

Saturday

Cardio

Cardio

Cardio

Cardio

Sunday

Rest

Rest

Rest

Rest

 

Resistance 1​​ LEGS/BACK/BICEPS- A and B exercises to be performed as a superset. ​​ 2 minutes rest when moving on to the​​ cycle.

Exercise

Sets

Reps

Rest (seconds)

1 ​​ Deadlift

3

8

120

2 ​​ Seated/Kneeling Lat Pulldown

3

8

120

3A DB Step Up

3

8

0

3B Leg Curl

3

8

120 to next cycle

4A DB Reverse Fly

3

8

0

4B WG Pull Up

3

8

120 to next cycle

5A EZ Bar Bicep Curl

3

8

0

5B BB Bicep Burner Curl

3

5s up 5s down – perform to failure

120 to next cycle

 

CORE CIRCUIT –​​ 2 to​​ 4 circuits – 60s rest between each

8 x BB Roll Out

30s Side Plank (2 each side)

 

Resistance 2​​ CHEST/SHOULDERS/TRICEPS- A and B exercises to be performed as a​​ superset. ​​ 2 minutes rest​​ when moving on to the​​ cycle.

Exercise

Sets

Reps

Rest (seconds)

1 ​​ DB Incline Press

3

8

120

2 ​​ BB Push Press

3

8

120

3A Cable Cross Over

3

8

0

3B DB Alternate Chest Press

3

8

120 to next cycle

4A DB Shoulder Press

3

8

0

4B DB Lateral Raise

3

8

120 to next cycle

5A Tricep Pushdowns (Rope)

3

8

0

5B DB Tricep Kickback

3

8

120 to next cycle

 

FINISHER​​ 

5​​ x 200m row – 45s max per row

 

CARDIO​​ – HIIT

Exercise

Time

Intensity

Cross Trainer Warm Up

5 minutes

Gradual heart rate increase.

Treadmill HIIT Intervals

30 minutes

3 minutes hard – 1 minute very easy – predetermine an acceptable range of difficulty for the hard​​ intervals. ​​ STICK TO IT! 8​​ out of 10 RATE OF PERCEIVED EXERTION.

Rowing

5

Slow rowing to cool down

 

Resistance 3​​ LEGS/BACK/BICEPS​​ - A and B exercises to be performed as a superset. ​​ 2 minutes rest when moving on to the cycle.

Exercise

Sets

Reps

Rest (seconds)

1 ​​ BB Back Squat

3

8

120

2 ​​ BB Bent Over Row

3

8

120

3A Leg Press

3

8

0

3B SL Deadlift

3

8

120 to next cycle

4A WG Cable Row

3

8

0

4B NG Chin Up

3

8

120 to next cycle

5A Seated DB Bicep Curl

3

8

0

5B BB Reverse Bicep Curl

3

8

120 to next cycle

 

CORE CIRCUIT –​​ 2 to​​ 4 circuits – 60s rest between each

8 x BB Suitcase Deadlift (2 each side)

8 x​​ RussianTwist​​ 

 

Resistance 4​​ CHEST/SHOULDERS/TRCIEPS- A and B exercises to be performed as a superset. ​​ 2 minutes rest when moving on to the cycle.

Exercise

Sets

Reps

Rest (seconds)

1 ​​ Decline BB​​ Chest​​ Press

3

8

120

2 ​​ Upright Row

3

8

120

3A​​ DB Alternate Fly

3

8

0

3B​​ Stability Ball Push Up

3

8

120 to next cycle

4A​​ DB Front Raise

3

8

0

4B​​ BB Shoulder Shrug

3

8

120 to next cycle

5A​​ Lying DB Pullover

3

8

0

5B​​ Rope​​ Pulldown

3

8

120 to next cycle

 

FINISHER​​ 

5 x 1 Minute Treadmill Sprints

 

CARDIO​​ – HIIT

Exercise

Time

Intensity

Cross Trainer Warm Up

5 minutes

Gradual heart rate increase.

Treadmill HIIT Intervals

30 minutes

3 minutes hard – 1 minute very easy – predetermine an acceptable range of difficulty for the hard intervals. ​​ STICK TO IT! 8 out of 10 RATE OF PERCEIVED EXERTION.

Rowing

5

Slow rowing to cool down

 

Please consult our Disclaimer before undertaking any training sessions or programmes on this website.

Featured image from Pexels.