This 4-day beginner muscle building plan includes a full body workout over the course of a week of training. An experienced weight-lifter may have trouble adding muscle using this program but not a novice. Workout sessions will take between 40-60 minutes depending on training experience. The idea behind the program is to maintain a high energy level when doing each training session during the week. If adequate stress is placed on the muscles and proper nutrition and recovery is followed, muscle gains will be made. Training Format Day 1: Chest/Shoulders/Triceps (60-minutes) Day 2: Legs/Core (41-minutes) Day 3: Back/Bicep (44-minutes) Day 4: Legs/Core (43-minutes) Nutrition You need to eat plenty of calories in order to build muscle. Some individuals may have to eat 5-6x/day. Taking in 25-35 grams/protein with each meal may also be needed. Try a whey protein shake post workout too. Remember, you need a surplus of calories each day to offset all the calories you’re expending through daily activity and working out. It’s hard work to build muscle but you can do it. Recovery Take a day off following each training session. Make sure you also get 8-9 hours of uninterrupted sleep each night. You grow when you’re not training! Train hard rest hard! Stay Strong Together! MICHAEL WOOD, CSCS JeFit