If you’re someone who is hoping to pack on more lean muscle mass, it’s important that you’re training correctly using the right program approach. If you go about your workouts in the wrong manner you could in fact just end up losing lean muscle mass, rather than building it up.
Fortunately, if you train properly and get yourself on a good, higher calorie diet, you’ll see your muscle building results progress incredibly quickly.
The following workout program has been designed to be performed four days per week, breaking the workouts up into upper and lower body sessions. You’ll perform two exercises in a row, take a day off to rest, and then perform another two day cycle before breaking for the weekend.
This allows you to target each muscle group twice, while ensuring plenty of rest for recovery purposes.
You’ll notice that we’ve also included some lower rep as well as higher rep sets into each workout session that you do; this is going to help to work your muscles across a variety of different stressors to ensure you see both size and strength increases.
Do your best to lift a weight that does have you fatiguing by the time you reach the final rep to ensure sufficient overload that encourages muscle growth.
While using this program eating more calories will be imperative as this is what will provide the raw materials for that new muscle mass to be built up, so also take care to have a good look over your diet plan and make sure you’re making smart food choices.
Be sure to perform a five minute warm-up before each workout and do five minutes of stretching at the end once it’s complete.
Monday: Upper Body Workout
|Chest Press||3||6||2 minutes|
|Barbell Row||3||6||2 minutes|
|Shoulder Press||3||8||2 minutes|
|Bicep Curls||2||10||1 minute|
|Tricep Extension||2||10||1 minute|
|Lateral Raise||2||10||1 minute|
Tuesday: Lower Body Workout
|Leg Extension||2||10||1 minute|
|Hamstring Curls||2||10||1 minute|
|Seated Calf Raises||2||10||1 minute|
|Plank Exercise||2||30-60 second hold||1 minute|
Thursday: Upper Body Workout
|Incline Bench Press||3||10||2 minutes|
|Incline Chest Fly||3||10||1 minute|
|Lat Pull-Down||3||10||1 minute|
|Upright Row||2||10||1 minute|
|Reverse Fly’s||2||10||1 minute|
Friday: Lower Body Workout
|Leg Press||3||10||2 minutes|
|Step ups||3||10||2 minutes|
|Standing Calf Raises||2||10||1 minute|
|Lying Leg Raises||2||15||1 minute|