Build More Muscle Program

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4 DAYS - Bulking - Advanced

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

This plan supports Interval mode and Audio Cue & Pro Tips

This is an advanced-level muscle building routine that involves four days of training each week for 8 weeks. You will have the opportunity to work your upper and lower body twice per week. This is plenty of training - as long as your nutrition is where it needs to be - to add muscle mass. Speaking of nutrition, adequate protein intake is really important for the next 8-weeks. Your goal is about 150 grams of protein each day. Work on getting 25-30 grams/protein for all meals and snacks to ensure you reach that level.

Day 1: Upper Body
Day 2: Lower Body
Day 3: Upper Body
Day 4: Lower Body

In regard to the length of your workouts, upper body workout sessions should take about 85-90 minutes while lower body workouts should take about 55-65 minutes.

Work Hard,

MICHAEL WOOD, CSCS
Jefit

Day 1
Day 2
Day 3
Day 4

Workout 1: Upper Body 9 exercises, 0 min

Barbell Deadlift	3x8 reps	rest: 75s
Cable Lat Pulldown (Wide Grip)	4x8 reps	rest: 60s
Dumbbell Bench Press	4x10 reps	rest: 90s
Barbell Bench Press	4x10 reps	rest: 120s
Dumbbell Alternating Bicep Curl	3x8 reps	rest: 75s
Barbell Bicep Curl (Wide Grip)	3x8 reps	rest: 75s
Dumbbell Seated Shoulder Press	3x8 reps	rest: 75s
Barbell Shoulder Press	4x10 reps	rest: 90s
Cable Rope High Pulley Tricep Extension	3x8 reps	rest: 60s

Workout 2: Lower Body 9 exercises, 0 min

Reverse Hyper (Flat Bench)	3x6,8,10 reps	rest: 60s
Hack Squat	4x12,10,8,6 reps	rest: 90s
Barbell Squat	5x8 reps	rest: 120s
Machine Seated Calf Raise	3x15 reps	rest: 75s
Back Hyperextension	3x8 reps	rest: 60s
Dumbbell Alternating Hammer Curl	3x8 reps	rest: 60s
Cable Tricep Pushdown (Rope)	3x8 reps	rest: 60s
Cable Rope High Pulley Tricep Extension	3x8 reps	rest: 60s
Dumbbell Tricep Extension (Supine)	3x8 reps	rest: 60s

Workout 3: Upper Body 8 exercises, 0 min

Cable Lat Pulldown (Wide Grip)	4x8 reps	rest: 75s
Cable Seated Row	4x8 reps	rest: 90s
Dumbbell Bench Press	4x8 reps	rest: 90s
Barbell Bench Press	4x8 reps	rest: 120s
Dumbbell Alternating Bicep Curl	4x8 reps	rest: 60s
Barbell Bicep Curl (Wide Grip)	4x8 reps	rest: 75s
Dumbbell Seated Shoulder Press	4x8 reps	rest: 75s
Barbell Push Press	4x6,6,5,4 reps	rest: 90s

Workout 4: Lower Body 5 exercises, 0 min

Reverse Hyper (Flat Bench)	3x8 reps	rest: 60s
Barbell Bulgarian Split Squat	4x8,6,6,6 reps	rest: 60s
Barbell Squat	4x8 reps	rest: 120s
Machine Seated Calf Raise	4x20 reps	rest: 75s
Machine Calf Raise	4x15 reps	rest: 75s