Weekly muscle workout program

For the past 9 years, TheBodybuildingBlog has provided online readers and fitness enthusiasts with a plethora of scientifically backed articles to help them build muscle, lose fat or get in shape and be healthy. We pride ourselves on using our years of experience and research in the field of health and fitness to help others reach their fitness goals. Be the first to be notified when we release new posts and gain access to our exclusive content! Nutrition I recommend starting off with our calorie calculator which will show you how many calories you need to take in order to build muscle.

John Gregory I am a 26 year old fitness enthusiast who has spent the last 9 years studying, learning and experiencing of the world of fitness. Muscle Building. Rayan Alsabih May 14, at pm.

I am really pleased to be come across this website. David Gene September 8, at pm. EBK June 26, at pm. Leave a Reply Cancel reply. Instagram Twitter Facebook-f Pinterest. Loading Comments Email Required Name Required Website. Exercise 3: Lat Pushdowns Isolated Video. Exercise 5: Preacher Curls Isolated Video. Exercise 6: Hammer Curls Isolated Video. Exercise 2: Chest Dips Mass Video. Exercise 6: Shoulder Press Mass Video. Exercise 1: Squats Mass Video.

Exercise 2: Dumbbell Lunges Mass Video. Exercise 3: Leg Curls Isolated Video. Exercise 1: Deadlift Mass Video. Exercise 2: Cable Rows Mass Video.

Exercise 3: Pull-ups Burn out Video. Exercise 6: Spider Curls Isolated Video. Exercise 3: Skull Crushers Mass Video. Exercise 5: Lateral Raises Isolated Video. But for true muscle mass gains, you need more than that. A workout that incorporates heavy compound exercises with a mix of isolation exercises and overall volume more sets and reps. But then you start merging into exercises and techniques that will pump more blood into your muscles, break down the muscle tissue, and help you pack on size.

Are you ready to start a real bodybuilding workout program? This is one of my personal 8-week workout programs for gaining mass. Your goal is to build both muscle size and get to or maintain a certain level of muscle definition.

And this is why the program is split up into 2 phases…. Your first 4 weeks are going to be all about building a solid foundation of mass and strength. You can also use the Hammer Strength or any machine that allows dual movement.

In the realm of fitness, three-month workout programs dominate the landscape. Are they effective? How long has it been since you went to the gym regularly?

Six months? A year? Five years? No worries: The following routines will get you back on track in—you guessed it—just four short weeks. Train three days this first week, performing just one exercise per bodypart in each session. The exercises listed in Week 1 are a collection of basic moves that, while also used by advanced lifters, we feel are suitable for the beginner as well. Reason being, these are the exercises you need to master for long-term gains in muscular size and strength , so you may as well start learning them now.

Carefully read all exercise descriptions before attempting them yourself. This rep scheme is widely considered ideal for achieving gains in muscle size the scientific term is hypertrophy and is commonly employed by amateur and pro bodybuilders alike. This phase continues to employ a four-day split, but bodyparts are paired differently—namely, chest and back are trained on the same day Day 1 , as are biceps and triceps Day 4.

This is little more than a means of changing things up, giving your muscles a slightly different stimulus to spark new muscle growth.

Each workout includes drop sets to increase intensity, but for only one set per bodypart, so as to avoid overtraining and muscle catabolism. Just think, 10 more muscular pounds may be a mere month away. This 4-week program comprised entirely of supersets will turn your love handl Ready to get fit? Start this plan.