Building and developing dense muscle mass can be a grueling and dedicated process; with this program you will be able to work your muscle fibers to spark gains and growth. <b><u>Why This Routine Works</b></u> This is a 2 month workout program designed to help you develop pure, dense and quality muscle. With this routine you will be strength training 4 days a week, mixing moderate to heavy weight and performing it for around 8 - 12 reps to work the muscle fibers and spark growth. You will be able to make the most gains possible by training each muscle group twice a week and changing up your workout split. During each week that you train, you will also be working any smaller muscle groups, allowing you to spark growth in the neglected areas for an increase in strength and your body's ability to build dense muscle. For each exercise day that you perform you will incorporate major compound muscle building exercises to build the most muscle possible. This is done to stimulate your growth hormones to gain more muscle mass and size. Performing exercises with correct form and pushing yourself to lift for the reps listed, is key to gaining the muscle mass and strength you are looking to achieve. If you are looking to build more muscle once the 2 month period is through, you may follow the workout program again from the first week, but increasing the weight that you are lifting. <b><u>Workout Day Split</b></u> <u>Week 1</u> Day 1 - Back, Chest and Triceps Day 2 - Legs and Lower Back Day 3 - Back, Chest and Triceps Day 4 - Biceps, Legs and Shoulders <u>Week 2</u> Day 1 - Back, Chest and Triceps Day 2 - Back and Legs Day 3 - Chest and Triceps Day 4 - Biceps, Legs and Shoulders <u>Week 3</u> Day 1 - Back and Chest Day 2 - Back and Legs Day 3 - Chest, Shoulders and Triceps Day 4 - Biceps, Legs and Shoulders <u>Week 4</u> Day 1 - Back and Chest Day 2 - Legs Day 3 - Back, Shoulders and Triceps Day 4 - Bicep and Legs <u>Week 5</u> Day 1 - Back, Chest and Triceps Day 2 - Legs Day 3 - Back and Chest Day 4 - Biceps, Legs and Shoulders <u>Week 6</u> Day 1 - Back and Chest Day 2 - Legs Day 3 - Back, Chest and Triceps Day 4 - Biceps, Legs and Shoulders <b><u>Building Pure Muscle Training Stats</b></u> <u>Week 1</u> Day 1 Total Workout Time : 28 Minutes Day 1 Total Rest Time : 28 Minutes Day 2 Total Workout Time : 32 Minutes Day 2 Total Rest Time : 38 Minutes Day 3 Total Workout Time : 24 Minutes Day 3 Total Rest Time : 34 Minutes Day 4 Total Workout Time : 32 Minutes Day 4 Total Rest Time : 42 Minutes <u>Week 2</u> Day 1 Total Workout Time : 27 Minutes Day 1 Total Rest Time : 44 Minutes and 30 Seconds Day 2 Total Workout Time : 24 Minutes Day 2 Total Rest Time : 37 Minutes Day 3 Total Workout Time : 31 Minutes Day 3 Total Rest Time : 47 Minutes Day 4 Total Workout Time : 32 Minutes Day 4 Total Rest Time : 54 Minutes <u>Week 3</u> Day 1 Total Workout Time : 27 Minutes Day 1 Total Rest Time : 40 Minutes and 30 Seconds Day 2 Total Workout Time : 30 Minutes Day 2 Total Rest Time : 51 Minutes Day 3 Total Workout Time : 34 Minutes Day 3 Total Rest Time : 57 Minutes Day 4 Total Workout Time : 33 Minutes Day 4 Total Rest Time : 55 Minutes and 30 Seconds <u>Week 4</u> Day 1 Total Workout Time : 30 Minutes Day 1 Total Rest Time : 51 Minutes Day 2 Total Workout Time : 36 Minutes Day 2 Total Rest Time : 1 Hour and 2 Minutes Day 3 Total Workout Time : 24 Minutes Day 3 Total Rest Time : 36 Minutes Day 4 Total Workout Time : 33 Minutes Day 4 Total Rest Time : 51 Minutes and 30 Seconds <u>Week 5</u> Day 1 Total Workout Time : 23 Minutes Day 1 Total Rest Time : 38 Minutes and 30 Seconds Day 2 Total Workout Time : 27 Minutes Day 2 Total Rest Time : 46 Minutes and 30 Seconds Day 3 Total Workout Time : 26 Minutes Day 3 Total Rest Time : 45 Minutes Day 4 Total Workout Time : 23 Minutes Day 4 Total Rest Time : 38 Minutes and 30 Seconds <u>Week 6</u> Day 1 Total Workout Time : 25 Minutes Day 1 Total Rest Time : 41 Minutes and 30 Seconds Day 2 Total Workout Time : 34 Minutes Day 2 Total Rest Time : 59 Minutes Day 3 Total Workout Time : 38 Minutes Day 3 Total Rest Time : 1 Hour and 5 Minutes Day 4 Total Workout Time : 33 Minutes Day 4 Total Rest Time : 55 Minutes and 5 Minutes <b><u>Equipment Used</b></u> • Barbell • Dumbbell • Strength Machine • Cable Machine • Leg Machine • Bench • Weight Plate • Pull Up Bar • Hyper-Extension Bench • EZ Bar • Preacher Bench <b><u>Nutrition</b></u> • Protein - Egg Whites, Lean Chicken, Lean Beef, Protein Shakes, Cottage Cheese, Greek Yogurt, Lean Ground Turkey, Peanut Butter • 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. <b><u>Notes</b></u> • You can add in some warm-up sets into each workout to loosen up your muscles 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.