4 Weeks Muscle Building Program

4 Weeks Muscle Building Program

If you’re ready to get down to business and get the hard gainers results then you’ve come to the right place. This 4 Week Muscle Building Program is sure to give you the ripped hardcore muscles you’ve dreamed about.

If you are results driven, then the 4 Week Muscle Building Program is your ticket to success!

WEEK 1 – PULL DAY -LARGE TO SMALL MUSCLES 

 EXERCISES  SETS  REPS  TEMPO  REST
 Bent Over Rows  3 – 4  6 – 8  3.2.2 2 min
 Pull Ups  3 – 4  6 – 8  3.2.2 2 min
 Elbows in Wide Grip Curls  3  6 – 8  3.2.2 2 min
 Wide Grip Shrugs  3 – 4   6 – 8    3.2.2  2 min
 Stiff Leg Dead Lifts   3 – 4  6 – 8   3.2.2  min 

WEEK 2 – PUSH DAY – LARGE TO SMALL MUSCLES  

 EXERCISES  SETS  REPS  TEMPO  REST
  Incline Barbell Press  3 – 4  6 – 8  3.2.2 2 min
  Standing Dumbell   Shoulder Press  3 – 4  6 – 8  3.2.2 2 min
  Close Grip Bench Press  3  6 – 8  3.2.2 2 min
  Seated Calve Raises  3 – 4   6 – 8    3.2.2  2 min
  1 Leg Box Squats  3 – 4  6 – 8   3.2.2  2 min

WEEK 3 – SMALL TO LARGE MUSCLES

 EXERCISES  SETS  REPS  TEMPO  REST
 Close Grip Bicep Curls  3 – 4  4 – 8  3.2.2 2 min
 Chin Ups  3 – 4  4 – 8  3.2.2 2 min
 Bent Over Overhand  Barbell Rows  3 – 4  4 – 8  3.2.2 2 min
 Seated DB Shrugs  3 – 4   4 – 8    3.2.2  2 min
 Dead Lifts   3 – 4  4 – 8   3.2.2  2 min

WEEK 4 – SMALL TO LARGE MUSCLES

 EXERCISES  SETS  REPS  TEMPO  REST
 Dips  3 – 4  4 – 8  3.2.2  2 min
 Seated Dumbell Shoulder Press  3 – 4  4 – 8  3.2.2  2 min
 Flat Barbell Chest Press  3 – 4  4 – 8  3.2.2  2 min
 Standing Calve Raises  3 – 4   4 – 8    3.2.2   2 min
 Barbell Squats  3 – 4  4 – 8   3.2.2   2min 

Related posts

Leave a Comment