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4-Week Muscle Building Program

Weeks 1 to 4

Begin your muscle building program exercising only four days a week. The process is to do four sets per exercise and two exercises for each body part. The amount of reps you will be doing for each exercise will look like this; 15, 12, 10 and 8. We will use this first set as a warm up to help you to learn how to control the weight and to make sure your muscles are totally warmed up.

Light weight is ok to use on the first set. This set is only for warm ups. Increase the weight you are using for the next three sets until you can only do the recommended amount of reps. We are not going to failure at this point so make sure that when you have completed the last rep you still could do another one.

There are many customized workout programs that you can use to help you to get big and cut.

Other muscle building programs are based on a full body workout, three times a week. Although this is certainly one thing you could do, to minimize the potential for injury I would like to see you reduce the amount of body parts you workout each day. It will be difficult to effectively workout your muscles if you don’t use the right focus that they need to grow larger and get ripped. You have to be focused on training only one muscle group at a time.

Sample Muscle Building Program For Beginners

Four sets of 15, 12, 10 and 8 reps

Monday: Chest
Bench Press
Dips

These two weight lifting exercises are an effective way to get a full chest workout. Not just that but this will also exercise your core and arm muscles. These exercises are called compound exercises and will give you a full body workout.

Tuesday: Legs
Squats
Lunges

Squats are the king of all compound exercises and will not only build your legs but will also increase your oxygen absorption and help to release the natural anabolic hormones your body produces under the right conditions. Lunges are a great way to increase the efficiency of your workouts because of the benefits of leg strength and balance. To reduce injury and reach our weight lifting goals we must concentrate on these stabilizing groups of muscles.

Wednesday: Back
Dead Lifts
Bent over Rows

When you say the word dead lifts people sometimes cringe. If you’re like me I felt the same way at first until I started doing them as a main stay of my back workout. There are no exercises better to include in your muscle building program. Let me ask you a question. Have you ever seen a power lifter that was skinny? Yes these guys are big, guess what exercises they do on a daily basis? Bingo, the Dead Lift.

Bent over rows and dead lifts are all you really need to do right now to build a very impressive physique.

Thursday: Cardio

Today you can choose what cardio exercises you want to do. Try using a stationary bike. You can jog or swim or even do aerobics. The reason to include this in your muscle building program is to increase your oxygen intake potential, burn fat and help to energize your weight lifting session. Neglect this and you are limiting your chances of success.

Be sure to take the next three days off. Give your body a chance to recuperate and to grow. Your body gets bigger while you are resting not while you are lifting.

In case you haven’t noticed we won’t be doing any arm training with this program. One reason is that doing compound exercises also workout your biceps and triceps. There is no reason at this point to do any isolation exercise. Our goal is to build a solid core foundation to make sure we are successful. Your arms will get big. I can guarantee it. Keep in mind that your workouts should be no more than 30 minutes.

This muscle building program has worked for me in the past and will continue to work for me in the future. The truth is that there are muscle building programs that work well and they allow you to tailor them to fit your body type. Variety is the spice of life. Your body responds best when you shock and confuse your muscles.

Good luck and start to learn how to increase muscle size!

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