My Muscle Building Workout Program

By Muscle Guy • November 9, 2009

Your Four Week Muscle Building Program

Weeks 1 – 4

Start your muscle building program by working out four days a week. The process is to do four sets per exercise and two exercises for each body part. The rep sequence you will be doing is 15, 12, 10 and 8. We will use this first set as a warm up to help you to learn how to control the weight and to make sure your muscles are totally warmed up.

It is ok to use very light weight on the first set. This set is only for warm ups. Increase the weight you are using for the next three sets until you can only do the recommended amount of reps. 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 muscle building programs that you can use to help you to get big and cut.

There are others out there that suggest your muscle building program should have you doing a complete body workout each day for three days a week. This is one way to do it, but I would rather reduce the different body parts worked out each day to one in order to help reduce the chance of injury and to help you stay motivated. It can be hard to train your muscles if you are not giving them the attention they need to grow and get ripped. You have to be focused on training only one muscle group at a time.

Four sets of 15, 12, 10 and 8 reps

Monday: Chest
Bench Press
Dips

These two muscle building exercises will effectively workout your entire chest. This will give your arms and your core a good workout. These exercises are called compound exercises and will give you a full body workout.

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 will not only help build your legs it will also help your balance, which is so important to your workout success. 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 Lift
Bent over Rows

People cringe when you mention the word dead lift. 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. Have you ever seen a skinny power lifter? These guys are huge and you know what exercise they do on a regular basis? You guessed it the “Dead Lift”.

All you need to do to get a great back workout and an impressive physique right now are dead lifts and bent over rows.

Thursday: Cardio

Today you can choose what cardio exercises you want to do. Try using a stationary bike. You can either do aerobics or swim. The reason to include this in your muscle building program is to increase your oxygen intake potential, burn fat and help to energize your weight lifting session. Without this one thing you will be limiting yourself and your chances of success.

Be sure to take the next three days off. You have to give your body enough time to recuperate in order to grow. Your body doesn’t grow while you’re lifting you’re body grows while you’re resting.

This muscle building program does not include any training for your arms. One reason is that doing compound exercises also workout your biceps and triceps. There is no reason at this point to do any isolation exercise. The goal is to build a solid set of core muscles to enable us to be successful. Your arms will grow. I guarantee it. Keep in mind that your workouts should be no more than 30 minutes.

This muscle building program has worked for me in the past and will continue to work for me in the future. The truth is that there are muscle building programs that work well and they allow you to tailor them to fit your body type. Don’t be afraid to try different things. Your body responds best when you shock and confuse your muscles.

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

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