Do you wish you could transform yourself into some kind of lean but muscled man in just four weeks?
This 28-day workout plan is supposed to train your back, chest, arms, and legs twice — with all that overall goal in mind.
To be honest, that may appear to be so much of a promise, but I can testify. This workout routine for mass building works — simply because it considers your physiology.
So, you could expect this 4-week plan to not really be as heavy as most other intensity-driven workouts out there. This one is all about consistency and timing — all woven carefully in those four weeks.
Let’s get to it.
Now let me give you an overview of how this works.
Of the 7 days that there are in each week, 4 of those will have you in session, while 3 days will be dedicated for rest.
Yeah, that sounds like it doesn’t make sense to have 3 full days dedicated to doing nothing. But doing nothing isn’t about getting yourself lazy and idle. Rather, it’s about recovery.
So, here’s what your schedule will look like:
And that’s about it. That’s the overarching view, and all we need to do now is to fill in some details.
But before that, a few guidelines here first.
I know you want to maximize the effectiveness of these workouts, so here’s what you need to do. Stick to the tempo code for every exercise (which I’m going to outline below, don’t worry). The tempo code has 4 digits.
So a sample tempo code would be 2010. For a bench press, this would mean:
Just remember to keep your reps controlled so your muscles can do their necessary work.
The muscle-building process pushes through best when you do overloads. Just push for the maximum number of reps you can do for a particular exercise. And only stop when you feel your form is already failing. Or, if you’re most likely to fail on the rep that’s supposed to follow. But of course, know your limits after that. Just stimulate growth and do not train to fail.
If there’s one thing that can keep you from obtaining the physical results you want, it’s the diet. So cut down on that greasy fast food and booze (sorry!). You need to feed your body with the right fuel, else, you’d only suffer from decreased recovery times.
If you haven’t considered it yet, try going plant-based. Athletes, medical professionals, and scientists all agree that a plant-based diet can provide all the necessary nutrients your body needs to bulk up. It can even support the healing of your muscle fibers and therefore hasten your recovery time. It also makes your blood clearer.
Smash towards your main exercise without doing a proper warm-up, and you’re bound to fail (oops, sorry again). In reality, you need to take some time to warm up correctly.
Just spare five to ten minutes, and you should be good to go.
At last, it’s time to see the workouts that will eventually help you gain muscle. Follow the guidelines below to achieve a bulkier you.
Your first day involves the following exercises, which are meant to pump up your biceps and back.
Position your hands shoulder-width apart. Then go for an overhand grip on the pull-up bar. Get your core ready and “pull up” such that your lower chest would touch the bar. Get back to the initial position by lowering and straightening out your arms.
Get your biceps ripped. Grab over a pull-up bar — whether you’re in the gym or at the nearest park.
2. Bent-over row
Position the barbell on the floor such that it’s just outside your legs. Hold it using an overhand grip. Slightly bend your knees and toughen your core as you pull the bar barbell up. Be sure to lead with your elbows. Get back to the initial position by lowering the barbell back down.
Position your hands shoulder-width apart, with palms facing you. With your core tightened, pull yourself up, such that your chin finally reaches just above the bar. Return to the initial position by lowering your arms.
4. Biceps curl (while you’re standing)
Stand straight. Hold the dumbbells on your sides with palms facing forward. Tuck in your elbows, then “curl” your arms toward your biceps, squeezing them. Lower your arms and dumbbells to return to your initial position.
If you don’t have access to dumbbells, or if you simply want to challenge yourself with heavier weights, then you can use a barbell instead. Go get those biceps pumping!
5. Seated incline curl
Hold your dumbbells and sit on an incline bench. Place the dumbbells on your sides such that your palms face forward. Tuck in your elbows. Then, curl the dumbbells up until you’re squeezing your biceps. Get back to the original position by lowering your dumbbells.
Continuing your work on your upper body, you do the following exercises for your triceps and chest.
Lie flat with your back on a bench. Hold a barbell, positioning your hands such that they’re slightly wider than your shoulder width. Lower the bar to your chest and then “press” it back up.
Who says you can only exercise at the gym? Screw those excuses and get your heart pumping at a rugged park.
2. Triceps dip
Hold on to the parallel bars or rings, making sure that your arms are kept straight. With your chest up, lower your body by bending your elbows. Return to your initial position.
3. Dumbbell press (inclined)
Lie on an incline bench while you’re holding the dumbbells (one on each hand). Position your hands by your shoulders. Push the dumbbells up as you straighten your arms. Lower these weights down to return to your starting position.
4. Dumbbell flye (also inclined)
Lie on an incline bench, holding one dumbbell for each hand just right above your face. Let your palms face each other and allow your elbows to bend slightly. Lower the dumbbells to the sides. Return to the initial position by bringing the dumbbells back up to the top.
5. Triceps extension
Stand straight. With both hands, hold one dumbbell over your head and keep your arms stretched up. Keep your chest up and tight. Then lower the dumbbell towards the back of your head. Raise the dumbbell back to the starting, overhead straight-up position.
More isn’t necessarily better when it comes to workouts. Thus your need for rest.
So on Day 3, you may rest either passively or actively. Active resting, in particular, involves low-impact exercises such a few hundred steps outside or some light stretches.
Just do not overdo it.
Back at the workout, you’re going to have to work on your mid and lower body next. And you’re gonna hit the abs and legs this time.
Stand straight up. Hold a light barbell across your shoulder’s back. Keep your chest up and tighten your core. Then, squat as deeply down as possible. Using the force of your heels, stand back up, and return to the initial position.
2. “Good morning.”
Stand straight up and hold a light barbell across your shoulder’s back. Keep your balance by positioning your feet shoulder-width apart. Tighten your core and slowly bend forward from your hips until your upper body is parallel to the floor. Stand back up to return to your initial position.
3. Glute bridge
Sit on the floor, and lean on the side of a flat bench. Hold a barbell across the top of your thighs. Bring your hips up such that your upper body forms a “bridge,” with your back getting supported on the bench and your legs carrying half of your weight.
4. Dumbbell press (inclined)
Lie with your back on an incline bench. Hold one dumbbell in each hand and position your hands by your shoulders. Push the dumbbells upward and straighten your arms. Lower the dumbbells to return to your original position.
5. Dumbbell flye (inclined)
Lie with your back on an incline bench. Then hold one dumbbell for each hand above your face, stretching your arms upward. Make sure your palms are facing each other, and your elbows are slightly bent. Then bring your arms down to the sides. Get back to the original position by bringing your arms up again.
Now you go back to working on your upper body. This time, you’re going to have to emphasize on your shoulders and back.
Position your hands such that they’re wider than shoulder-width apart. Keeping that distance, hold a barbell in front of your neck. Then keep your chest up, tighten your core, and push the barbell over your head till you’ve stretched your arms straight up. Lower the barbell to return to the starting position.
2. Rack pull
Place a barbell on safety bars; position it at knee height. Stand in front of that barbell. Bend your knees and hold the bar using an overhand grip. Stand up till you’ve straightened your back again. Make sure you’re squeezing your shoulder blades.
3. Dumbbell press (seated)
Sit with your back rested on an upright bench. Hold a dumbbell in each hand, placing the weights at shoulder height. Keep your chest up. Then push the dumbbells directly overhead till you’ve straightened your arms. Lower the weights back to the starting position.
4. Lateral raise
Stand upright and hold a lightweight dumbbell in each hand. Make sure your palms are facing each other. While keeping your chest up and your elbows slightly bent, raise the dumbbells to your sides until they reach shoulder height. Lower them back to your starting position.
5. Dumbbell flye (reversed)
Bend your upper body forward while you hold a lightweight dumbbell in each hand, still palms facing each other. Then keep your elbows slightly bent while raising the dumbbells to your sides until they reach shoulder height. Lower the dumbbells back to the starting position.
It’s time to rest again. Use this time to do only a few stretches. Just tap on that muscle power.
You can take this rest passively, especially as you prepare for the second heavy-lifting phase by the following week.
As always, keep yourself hydrated. And feed your body with the healthiest combination of foods.
So, I’ve just outlined for you the best workouts to gain muscle.
If you really want to take control of your shape and make that jacket or shirt look great on you, go ahead and tap on that drive that you have within.
Power up and bulk up. It’s time to get into that shape.