The Four-Week Muscle Building Workout Plan

If you plan on making a huge body transformation and sculpt your ideal physique, it’s important that you shock the muscles and force them into action like they’ve never been forced before. This is the main aim of this 28-day workout plan and we guarantee its effectiveness, provided you follow it a 100%.

There’s a very important thing to note about this workout plan: it is based on doing the big compound movements which will target multiple muscle groups at the same time.

This will also place a big load on the heart and lungs which will increase cardiovascular capability and efficiency, thus helping you burn a lot more calories and get rid of body fat.

Simply put, if drastic bodily change is what you’re after by adding slabs of muscle on your frame and eliminating the excess fat, then you definitely need to try out this plan. You won’t regret it when you look yourself in the mirror at the end.

How does it work?

This four-week plan is comprised of sixteen training sessions, which means you’ll be training four sessions per week in the upcoming four weeks.

The 1^st and the 3^rd training session of each week will target the upper-body area which will enable you to put lean muscle all over the torso and the 2^nd and 4^th training session will be full-body workouts which will help build muscle but also help with eliminating the excess fat.

Following each session in the right order will help you add lean muscle and lose fat at the same time. If you want to optimize the process, you’ll need to give 100% at every workout. Being focused will help you train harder and more intensely which will engage multiple muscle fiber types and expend more calories which,eventually, will give you the results you’re after much quicker.

Every training session is comprised of five exercises, which you’ll execute in a straight-set fashion, which means you’ll be moving to the next exercise only after you’ve finished all sets and reps from the previous exercise.

Do each workout session in the prescribed order, follow the sets, reps, execution tempo and rest intervals, and strive to lift as much weight as possible without compromising execution form. You will be astonished at how fast you’ll build lean muscle tissue.

Tempo

If you are to get the best results from this workout plan, it is essential that you follow the 4-digit tempo for every movement. The first digit is how many seconds you need to take to lower the load, the second digit is for how many seconds you need to pause at the bottom of the movement, the third digit is for how many seconds you need to lift the load and the fourth digit is for how many seconds you need to pause at the top of the movement. “X” means that a certain part of the movement needs to be done in an explosive manner.

Time under tension is a significant parameter here. The longer it is, the faster your heart rate will be and eventually more calories will be burned. Strive to do each repetition smooth and in a controlled manner so that the muscles themselves, not the momentum will do the necessary work.

Workout #1 – Upper body 1

1. Bench press – 4 sets x 10 reps, tempo – 2010, rest interval – one minute

2. Chin-ups – 4 sets x 10 reps, tempo – 2010, rest interval – one minute

3. Incline dumbbell flyes -4 sets x 12 reps, tempo – 2010, rest interval – one minute

4. Triceps extensions -4 sets x 12 reps, tempo – 2010, rest interval – one minute

5. Lateral dumbbell raises – 4 sets x 12 reps, tempo – 2111, rest interval – one minute

 

Workout #2 – Full Body 1

1. Squats – 4 sets x 8 reps, tempo – 2010, rest interval – one minute

2. Bent-over barbell rows – 4 sets x 8 reps, tempo – 2010, rest interval – one minute

3. Triceps dips – 4 sets x 8 reps, tempo – 2010, rest interval – one minute

4. Good mornings – 4 sets x 8 reps, tempo – 2110, rest interval – one minute

5. Barbell roll-outs – 4 sets x 8-10 reps, tempo – 2111, rest interval – one minute

 

Workout #3 – Upper body 2

1. Incline barbell bench press – 4 sets x 8-10 reps, tempo – 2010, rest interval – one minute

2. Pull-up – 4 sets x 8-10 reps, tempo – 2010, rest interval – one minute

3. Seated overhead barbell press – 4 sets x 8-12 reps, tempo – 2010, rest interval – one minute

4. Standing barbell biceps curls – 4 sets x 8-12 reps, tempo – 2110, rest interval – one minute

5. Reverse flies – 4 sets x 8-12 reps, tempo – 2111, rest interval – one minute

Workout #4 – Full body 2

1. Front squat – 4 sets x 8-12 reps, tempo – 2111, rest interval – one minute

2. Rack pull – 4 sets x 8-10 reps, tempo – 2111, rest interval – one minute

3. Glute bridge – 4 sets x 8-12 reps, tempo – 2111, rest interval – one minute

4. Overhead barbell press – 4 sets x 8-12 reps, tempo – 2010, rest interval – one minute

5. Barbell roll-outs – 4 sets x 8-12 reps, tempo – 2111, rest interval – one minute