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Aug 20th 2020

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4 Months To Dense Muscle

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5 DAYS - Bulking - Advanced

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

Why This Routine Works This routine has been designed to help you build the most lean muscle possible and maximize your gains. You will be training with a mix of high volume, heavy weight, short rest periods and a lengthy program to help you spark muscle growth. With heavy weight and high volume training, you will be ripping the muscle fibers, forcing them to grow and increase your strength. During each month you will train your muscles with various techniques to allow for the most gains possible. For the first month you will train with moderate to heavy weight, forcing your muscles to work and get used to the training the you will be continuing with the months ahead. If you cannot perform up to 10 reps per exercise you are either using too much or little weight. On the second month you will want to increase the weight while decreasing the reps, thus this will force your muscles to grow. The 3rd month will target your muscles by increasing their strength to high volume and multiple reps. By increasing the amount of reps you are performing, you are making your muscles work thus increasing your strength and density of the muscles. During the 4th month, you will be recovering from the amount of work put in the 3 past months, using moderate weight to continue helping you make the most gains possible. As stated in the title, you will want to follow this routine for up to 4 months, allowing you to see optimal results from your effort. Workout Day Split Month 1 Day 1 - Back and Chest Day 2 - Abs and Legs Day 3 - Abs and Shoulders Day 4 - Arms Day 5 - Chest and Legs Month 2 Day 1 - Arms Day 2 - Legs Day 3 - Back and Chest Day 4 - Abs and Shoulders Day 5 - Abs and Cardio Month 3 Day 1 - Abs and Shoulders Day 2 - Legs Day 3 - Back and Chest Day 4 - Arms Day 5 - Abs and Cardio Month 4 Day 1 - Legs Day 2 - Back and Chest Day 3 - Arms Day 4 - Back and Chest Day 5 - Legs Day 6 - Arms Building Muscle in Only 16 Weeks Training Stats Weeks 1 - 4 Day 1 Total Workout Time : 35 minutes Day 1 Total Rest Time : 35 minutes Day 2 Total Workout Time : 38 minutes Day 2 Total Rest Time : 34 minutes Day 3 Total Workout Time : 33 minutes Day 3 Total Rest Time : 29 minutes Day 4 Total Workout Time : 38 minutes Day 4 Total Rest Time : 38 minutes Day 5 Total Workout Time : 40 minutes Day 5 Total Rest Time : 40 minutes Weeks 5 - 8 Day 1 Total Workout Time : 42 minutes Day 1 Total Rest Time : 42 minutes Day 2 Total Workout Time : 1 hour and 6 minutes Day 2 Total Rest Time : 33 minutes Day 3 Total Workout Time : 31 minutes Day 3 Total Rest Time : 31 minutes Day 4 Total Workout Time : 44 minutes Day 4 Total Rest Time : 29 minutes Day 5 Total Workout Time : 52 minutes Day 5 Total Rest Time : 6 minutes Weeks 9 - 12 Day 1 Total Workout Time : 56 minutes Day 1 Total Rest Time : 28 minutes Day 2 Total Workout Time : 36 minutes Day 2 Total Rest Time : 18 minutes Day 3 Total Workout Time : 35 minutes Day 3 Total Rest Time : 35 minutes Day 4 Total Workout Time : 32 minutes Day 4 Total Rest Time : 28 minutes Day 5 Total Workout Time : 56 minutes Day 5 Total Rest Time : 8 minutes Weeks 13 - 16 Day 1 Total Workout Time : 1 hour and 12 minutes Day 1 Total Rest Time : 1 hour 37 minutes and 30 seconds Day 2 Total Workout Time : 49 minutes Day 2 Total Rest Time : 1 hour 13 minutes and 30 seconds Day 3 Total Workout Time : 48 minutes Day 3 Total Rest Time : 1 hour and 12 minutes Day 4 Total Workout Time : 49 minutes Day 4 Total Rest Time : 1 hour 13 minutes and 30 seconds Day 5 Total Workout Time : 1 hour and 12 minutes Day 5 Total Rest Time : 1 hour 37 minutes and 30 seconds Day 6 Total Workout Time : 48 minutes Day 6 Total Rest Time : 1 hour and 12 minutes Equipment Used â€¢ Barbell â€¢ Dumbbell â€¢ Strength Machine â€¢ Cable Machine â€¢ Leg Press Machine â€¢ Leg Machines â€¢ Benchs â€¢ Weight Plate â€¢ Pull Up Bars â€¢ Parallel Bars Nutrition â€¢ Protein - Egg Whites, Lean Chicken, Lean Beef, Protein Shakes, Cottage Cheese, Greek Yogurt, Lean Ground Turkey, Peanut Butter â€¢ Carbs - Sweet Potatoes, Quinoa, Brown Rice, Beans (Black or Kidney), Oatmeal, Whole Wheat Toast, Of course you cannot forget your fruits and vegetables for a balance of nutrients, antioxidants and fiber. As with any diet that is gear towards putting on clean muscle and size, you will want to eat a clean and healthy diet. Stay away from any snack foods, chips, sweets, or anything that will put on excess fat, carbs or sugars into your diet. This will be detrimental to your gains and goals of muscle building. Notes You can add in some warm-up sets into each workout to loosen up your muscles. Remember during your workout is that progress makes perfect, by constantly pushing the pace and making gradual improvements you will be able to refine your muscle development. Intensity and focusing on the motions/movements of each exercise will help target and build the little muscles of each body part. With this routine diet is key, you want to eat and have a clean and healthy diet to attain optimal and best gains possible.

Weeks 1 - 4 0 exercises, 0 min

Back and Chest 7 exercises, 42 mins

Barbell Bench Press	3x10 reps	rest: 45s
Cable Seated Row	3x10 reps	rest: 45s
Barbell Incline Bench Press	3x10 reps	rest: 45s
Barbell Bent-Over Row	3x10 reps	rest: 45s
Dumbbell Fly	3x10 reps	rest: 45s
Dumbbell Pullover	3x10 reps	rest: 45s
Pull-Up	3x0 reps	rest: 45s

Abs and Legs 8 exercises, 48 mins

Barbell Squat	3x10 reps	rest: 45s
Barbell Lunge	3x10 reps	rest: 45s
Barbell Deadlift	3x10 reps	rest: 45s
Machine Seated Calf Raise	3x10 reps	rest: 45s
Machine Leg Press	3x10 reps	rest: 45s
Calf Press On Leg Press	3x10 reps	rest: 45s
Crunch	2x25 reps	rest: 45s
Air Bike	2x25 reps	rest: 45s

Abs and Shoulders 7 exercises, 44 mins

Barbell Shrug	3x10 reps	rest: 45s
Dumbbell Lateral Raise	3x10 reps	rest: 45s
Barbell Shoulder Press	3x10 reps	rest: 45s
Barbell Upright Row	3x10 reps	rest: 45s
Dumbbell One-Arm Front Raise	3x10 reps	rest: 45s
Cable Kneeling Crunch	2x25 reps	rest: 45s
Leg Raise	2x25 reps	rest: 45s

Arms 8 exercises, 50 mins

Barbell Curl	3x10 reps	rest: 45s
Dumbbell Tricep Extension	3x10 reps	rest: 45s
Dumbbell Alternating Bicep Curl	3x10 reps	rest: 45s
Barbell Tricep Extension	3x10 reps	rest: 45s
Dumbbell Incline Curl	3x10 reps	rest: 45s
Cable Shoulder Extension	3x16 reps	rest: 45s
Barbell Preacher Curl	3x15 reps	rest: 45s
Bench Dip	2x0 reps	rest: 45s

Chest and Legs 8 exercises, 51 mins

Dumbbell Bench Press	3x10 reps	rest: 45s
Barbell Squat	3x10 reps	rest: 45s
Dumbbell Incline Bench Press	3x10 reps	rest: 45s
Dumbbell Reverse Lunge	3x10 reps	rest: 45s
Dumbbell Incline Fly	3x10 reps	rest: 45s
Machine Leg Extension	3x10 reps	rest: 45s
Barbell Standing Calf Raise	3x10 reps	rest: 45s
Machine Seated Calf Raise	3x10 reps	rest: 45s

Weeks 5 - 8 0 exercises, 0 min

Arms 9 exercises, 54 mins

Barbell Preacher Curl	3x10 reps	rest: 45s
Barbell Preacher Curl (Overhand)	3x10 reps	rest: 45s
Dumbbell Alternating Hammer Curl	3x10 reps	rest: 45s
Dumbbell Concentration Curl	3x10 reps	rest: 45s
Barbell Bench Press (Close Grip)	3x8 reps	rest: 45s
Barbell Tricep Extension	3x10 reps	rest: 45s
Cable Rope Overhead Tricep Extension	3x10 reps	rest: 45s
Cable Tricep Pushdown (Rope)	3x10 reps	rest: 45s
Dip	2x0 reps	rest: 45s

Legs 7 exercises, 42 mins

Barbell Deadlift	3x18,16,14,12,10 reps	rest: 45s
Barbell Squat	3x18,16,14,12,10 reps	rest: 45s
Machine Leg Press	3x18,16,14,12,10 reps	rest: 45s
Calf Press On Leg Press	3x20 reps	rest: 45s
Machine Leg Extension	3x18 reps	rest: 45s
Machine Seated Leg Curl	3x18 reps	rest: 45s
Machine Seated Calf Raise	3x20 reps	rest: 45s

Back and Chest 7 exercises, 30 mins

Dumbbell Incline Bench Press	3x12,10,8,6,4 reps	rest: 45s
Cable Lat Pulldown (Wide Grip)	3x12,10,8,6 reps	rest: 45s
Dumbbell Bench Press	3x8 reps	rest: 45s
Cable Seated Row	3x10,10,8,6,6 reps	rest: 45s
Machine Fly	3x8 reps	rest: 45s
Dumbbell One-Arm Row	3x10,10,8,6,6 reps	rest: 45s
Pull-Up	2x0 reps	rest: 45s

Abs and Shoulders 8 exercises, 35 mins

Barbell Shrug	3x8 reps	rest: 45s
Barbell Upright Row	3x6 reps	rest: 45s
Dumbbell Seated Shoulder Press	3x14,12,10,8 reps	rest: 45s
Dumbbell Seated Side Lateral Raise	3x18,16,14,12 reps	rest: 45s
Barbell Rear Military Press	3x16,14,12 reps	rest: 45s
Dumbbell Bent-Over Raise	3x18,16,14,12 reps	rest: 45s
Leg Pull-In	2x25 reps	rest: 45s
Plank	2x1 reps	rest: 45s

Abs and Cardio 5 exercises, 1 hr 2 mins

Cable Kneeling Crunch	2x25 reps	rest: 60s
Leg Raise	2x25 reps	rest: 60s
Air Bike	2x25 reps	rest: 60s
Treadmill Running	0x0 reps	rest: 30s
Walking	0x0 reps	rest: 10s

Weeks 9 - 12 0 exercises, 0 min

Abs and Shoulders 7 exercises, 1 hr 0 min

Barbell Shoulder Press	3x15 reps	rest: 60s
Dumbbell Seated Arnold Press	3x15 reps	rest: 60s
Dumbbell Lateral Raise	3x15 reps	rest: 60s
Barbell Front Raise	3x15 reps	rest: 60s
Dumbbell Upright Row	3x15 reps	rest: 60s
Reverse Crunch	3x25 reps	rest: 60s
Cable Kneeling Crunch	3x25 reps	rest: 60s

Legs 6 exercises, 51 mins

Machine Leg Press	3x16 reps	rest: 60s
Barbell Lunge	3x16 reps	rest: 60s
Barbell Standing Calf Raise	3x16 reps	rest: 60s
Machine Leg Extension	3x16 reps	rest: 60s
Machine Single-Leg Curl	3x16 reps	rest: 60s
Machine Seated Calf Raise	3x16 reps	rest: 60s

Back and Chest 9 exercises, 1 hr 1 min

Cable Lat Pulldown (Wide Grip)	3x12 reps	rest: 45s
Barbell Bench Press	3x12 reps	rest: 45s
Barbell Incline Bench Press	3x12 reps	rest: 45s
Cable Seated Row	3x12 reps	rest: 45s
Dumbbell Fly	3x12 reps	rest: 45s
Cable Cross-Over	3x12 reps	rest: 45s
Barbell Bent-Over Row	3x12 reps	rest: 45s
Dumbbell Pullover	3x12 reps	rest: 45s
Pull-Up	3x10 reps	rest: 45s

Arms 8 exercises, 1 hr 2 mins

Barbell Curl	3x14 reps	rest: 60s
Dumbbell Hammer Curl	3x14 reps	rest: 60s
Dumbbell Concentration Curl	3x14 reps	rest: 60s
Dumbbell Tricep Extension	3x14 reps	rest: 60s
Barbell Bench Press (Close Grip)	3x14 reps	rest: 60s
Dumbbell One-Arm Tricep Kickback	3x14 reps	rest: 60s
Cable Standing Curl	2x20 reps	rest: 60s
Cable Shoulder Extension	2x20 reps	rest: 60s

Abs and Cardio 5 exercises, 1 hr 4 mins

Leg Pull-In	3x25 reps	rest: 60s
Air Bike	3x25 reps	rest: 60s
Plank	2x8 reps	rest: 60s
Treadmill Running	0x0 reps	rest: 30s
Walking	0x0 reps	rest: 10s

Weeks 13 - 16 0 exercises, 0 min

Legs 10 exercises, 2 hrs 52 mins

Barbell Squat	10x10 reps	rest: 90s
Barbell Deep Squat	10x10 reps	rest: 90s
Machine Leg Press	10x10 reps	rest: 90s
Machine Leg Extension	10x10 reps	rest: 90s
Machine Seated Leg Curl	10x10 reps	rest: 90s
Barbell Standing Calf Raise	2x20 reps	rest: 90s
Machine Seated Calf Raise	2x20 reps	rest: 90s
Machine Leg Extension	4x12 reps	rest: 90s
Machine Seated Leg Curl	4x12 reps	rest: 90s
Calf Press On Leg Press	3x20 reps	rest: 90s

Back and Chest 11 exercises, 1 hr 35 mins

Barbell Bench Press	3x10 reps	rest: 90s
Barbell Incline Bench Press	3x10 reps	rest: 90s
Cable Lat Pulldown (Wide Grip)	3x10 reps	rest: 90s
Cable Seated Row	3x10 reps	rest: 90s
Dumbbell Fly	3x10 reps	rest: 90s
Cable Cross-Over	3x10 reps	rest: 90s
Barbell Bent-Over Row	3x10 reps	rest: 90s
T Bar Row	3x10 reps	rest: 90s
Dumbbell Pullover	3x10 reps	rest: 90s
Dip	3x12 reps	rest: 90s
Pull-Up	3x12 reps	rest: 90s

Arms 11 exercises, 1 hr 40 mins

Barbell Preacher Curl	3x12 reps	rest: 90s
Dumbbell Alternating Bicep Curl	3x12 reps	rest: 90s
Barbell Tricep Extension	3x12 reps	rest: 90s
Cable Shoulder Extension	3x14 reps	rest: 90s
Barbell Curl	3x10 reps	rest: 90s
Barbell Bench Press (Close Grip)	3x10 reps	rest: 90s
Dumbbell Incline Curl	3x12 reps	rest: 90s
Dumbbell Tricep Extension	3x12 reps	rest: 90s
Dumbbell Wrist Curl (Palms Down)	3x20 reps	rest: 90s
Dumbbell Wrist Curl (Palms Up)	3x20 reps	rest: 90s
Bench Dip	3x10 reps	rest: 90s

Back and Chest 11 exercises, 1 hr 20 mins

Barbell Bench Press	3x10 reps	rest: 90s
Barbell Incline Bench Press	3x10 reps	rest: 90s
Cable Lat Pulldown (Wide Grip)	3x10 reps	rest: 60s
Cable Seated Row	3x10 reps	rest: 60s
Dumbbell Fly	3x10 reps	rest: 60s
Cable Cross-Over	3x10 reps	rest: 60s
Barbell Bent-Over Row	3x10 reps	rest: 60s
T Bar Row	3x10 reps	rest: 60s
Dumbbell Pullover	3x10 reps	rest: 60s
Dip	3x10 reps	rest: 60s
Pull-Up	3x10 reps	rest: 60s

Legs 10 exercises, 2 hrs 52 mins

Barbell Squat	10x10 reps	rest: 90s
Barbell Deep Squat	10x10 reps	rest: 90s
Machine Leg Press	10x10 reps	rest: 90s
Machine Leg Extension	10x10 reps	rest: 90s
Machine Seated Leg Curl	10x10 reps	rest: 90s
Barbell Standing Calf Raise	2x20 reps	rest: 90s
Machine Seated Calf Raise	2x20 reps	rest: 90s
Machine Leg Extension	4x12 reps	rest: 90s
Machine Seated Leg Curl	4x12 reps	rest: 90s
Calf Press On Leg Press	3x20 reps	rest: 90s

Arms 11 exercises, 1 hr 23 mins

Barbell Preacher Curl	3x12 reps	rest: 60s
Dumbbell Alternating Bicep Curl	3x12 reps	rest: 60s
Barbell Tricep Extension	3x12 reps	rest: 60s
Cable Shoulder Extension	3x14 reps	rest: 60s
Barbell Curl	3x10 reps	rest: 60s
Barbell Bench Press (Close Grip)	3x10 reps	rest: 60s
Dumbbell Incline Curl	3x12 reps	rest: 60s
Dumbbell Tricep Extension	3x12 reps	rest: 60s
Dumbbell Wrist Curl (Palms Down)	3x20 reps	rest: 60s
Dumbbell Wrist Curl (Palms Up)	3x20 reps	rest: 60s
Bench Dip	3x10 reps	rest: 60s