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Your Four Week Muscle Building Program

Weeks 1 – 4

Start your muscle building program by working out four days a week. We will be doing two exercises per body part and we will be doing four sets per exercise. You will be doing a rep scheme of 15, 12, 10 and 8. The first set will be a warm up set and it will help you to learn to control the weight, warm up the muscles and get the pump started.

Light weight is ok to use on the first set. This is only a warm up set. The next three sets you will increase the weight you are using each time until you can perform only the amount of reps recommended. For now we are not going to go to failure so it is important to make sure you are not maxed out on your last rep.

There are many customized build muscle programs that you can use to help you to get big and ripped.

Other muscle building programs are based on a full body workout, three times a week. This is one option for you but I much prefer to limit the body parts worked out each day to minimize injury, increase muscle memory and to help you stay focused and motivated. It will be difficult to effectively workout your muscles if you don’t use the right focus that they need to grow larger and get ripped. You have to be focused on training only one muscle group at a time.

Sample Muscle Building Program For Beginners

Four sets of 15, 12, 10 and 8 reps

Monday:  Chest
Bench Press
Dips

You can effectively workout your chest with just these two exercises. This will give your arms and your core a good workout. These are compound exercises and are meant to give you an overall workout experience.

Tuesday: Legs
Squats
Lunges

Squats are the king of all compound exercises and will not only build your legs but will also increase your oxygen absorption and help to release the natural anabolic hormones your body produces under the right conditions. Lunges are important to you overall workout success because they will increase your balance and leg strength. The core stabilizing muscle groups are the ones that will help us to reach our potential and also help to reduce injury in the interim.

Wednesday: Back
Dead Lifts
Bent Over Rows

When you say the word dead lifts people sometimes cringe. If you’re like me I felt the same way at first until I started doing them as a main stay of my back workout. There are no exercises better to include in your muscle building program. Let me ask you a question. When have you ever seen a skinny guy who power lifts? Yes these guys are big, guess what exercises they do on a daily basis? Bingo, the Dead Lift.

Dead lifts combined with bent over rows is all you need to do right now to blast your back and get you on your way to an impressive muscular physique.

Thursday: Cardio Workout

Today you can choose what cardio exercises you want to do. You can use the stationary bike for now. You can jog or swim or even do aerobics. The reason we include this is to stimulate your fat burning, increase your wind and power your muscle building program. Neglect this and you are limiting your chances of success.

Take the next three days off. Give your body a chance to recuperate and to grow. Your body doesn’t grow while you’re lifting you’re body grows while you’re resting.

In case you haven’t noticed we won’t be doing any arm training with this program. This is because you are blasting your arms by doing compound exercises. At this point there is no reason for us to do any isolation exercises. We are trying to build a big solid core of muscle and help insure our success. Your arms will get big. I guarantee it. Remember to keep your workouts to a maximum of 30 minutes per workout.

This muscle building program has worked for me in the past and will continue to work for me in the future. Each of us is different and there are muscle building programs that we can use to get the results we are looking for. Variety is the spice of life. Shock and confuse your muscles for optimum growth.

Good luck and start to learn how to get ripped and increase muscle size!