A quick 4 – day split workout plan with progressive supersets for a beginner. This workout plan requires a pretty good base fitness level, even if it is for gym beginners.
- Goal: building muscle mass
- Technical complexity: easy
- 4 – day split
- Duration: 30 – 40 min
- 4 times a week
This workout will be done as supersets with progressively increasing reps.
A “superset” means that you will perform Exercises “A” and “B” one right after the other. For example, at first you do a pushing movement (e.g. 1A Bench Press) and while your pushing muscles are resting, you do a pulling movement (e.g. 1B Barbell Bent Over Row). This is the way you get your training done within a shorter amount of time and at a higher heart rate.
Keep the weight the same through the set, but add two reps in between the supersets. Add weights when you have managed to perform your target amount of reps with a clean technique 2-3 workouts in a row. The weights you are using are essentially 60 – 80 % of your estimated one rep max.
This is how you calculate your estimated one rep max>>
Also, pay close attention to the rep tempo. When you are aiming to build lean muscle mass, a “1-0-2 tempo” works the best. In other words, when you overcome the load, do it quickly (1) (concentric contraction), don’t stop the movement (0), and bring the weight back slowly (2) (eccentric contraction). For example, when bench pressing, push the bar up quickly (concentric contraction) and then bring it down slowly (eccentric contraction) and don’t stop the movement between those stages.
Training Day 1: Chest/Back/Shoulders/Biceps/Triceps (First set’s rep count in parentheses)
- 1A Bench Press – Chest, triceps, shoulders (6 reps)
- 1B Barbell Bent Over Row – Lats, biceps, trapezius (6 reps)
- 2A Dumbbell Flyes – Chest (8 reps)
- 2B Dumbbell Side Lateral Raise – Side delts (8 reps)
- 3A Barbell Preacher Curl – Biceps (6 reps)
- 3B Barbell Lying Triceps Extensions – Triceps (6 reps)
1A Bench press
1B Barbell bent over row
2A Dumbbell Flyes
2B Dumbbell Lateral Raise
3A Barbell Preacher Curl
3B Barbell Lying Triceps Extensions
This is how you do it:
- 6 x Bench Press + 6 x Barbell Bent Over Row
- rest 2 min
- 8 x Bench Press + 8 x Barbell Bent Over Row
- rest 2 min
- 10 x Bench Press + 10 x Barbell Bent Over Row
- 8 x Dumbbell Flyes + 8 x Dumbbell Lateral Raise
- rest 2 min
- 10 x Dumbbell Flyes + 10 x Dumbbell Lateral Raise
- rest 2 min
- 12 x Dumbbell Flyes + 12 x Dumbbell Lateral Raise
- 6 x Barbell Preacher Curl + 6 x Barbell Lying Triceps Extension
- rest 2 min
- 8 x Barbell Preacher Curl + 8 x Barbell Lying Triceps Extension
- rest 2 min
- 10 x Barbell Preacher Curl + 10 x Barbell Lying Triceps Extension
Training Day 2: Legs/Abs
- 1A Dumbbell Squats – Glutes, quads (4)
- 1B Twisting Crunches – Obliques (10)
- 2A Dumbbell Lunge – Quads, glutes (8)
- 2B Crunches – Abs (10)
1A Dumbbell Squats
1B Twisting crunches
2A Dumbbell Lunge
2B Crunches
Training Day #3: Back/Shoulders/Biceps/Triceps
- 1A Pull Ups – Lats, biceps, trapezius (5) (Cable Pull Downs if necessary)
- 1B Dumbbell Shoulder Press – Shoulders, triceps (5)
- 2A Cable Upright Rows – Side delts (8)
- 2B Dumbbell Curls – Biceps (8)
- 3 Dumbbell Tricep Extensions – Triceps (6)
1A Pull ups
1B Dumbbell shoulder press
2A Cable Upright Rows
2B Dumbbell curls
3 Dumbbell Tricep Extensions
Training Day #4: Legs/Abs/Calfs
- 1A Dumbbell Straight Leg Deadlifts – Glutes, hamstrings, erector spinae (8)
- 1B Hanging Leg Raise – Abs (8) (If you can, keep legs straight)
- 2A Dumbbell Lunges – Quads, glutes(6)
- 2B Standing Calf Raise – Calves (10)
- 3 Lever Lying Leg Curl – Hamstrings(6)
1A Dumbbell Straight Leg Deadlifts
1B Hanging Leg Raise
2A Dumbbell Lunge
2B Standing calf raises
3 Lever Lying Leg Curl
Remember to warm up before training! 5 – 10 minutes on treadmill, rowing machine or exercise bike. Also, do 1 – 2 warm up sets before actual working sets.
The recommended duration of this training program is 2 – 3 months.
Need a training diary?
If you want to save your time and support this site, you can buy a training diary below (printable image and excel sheet). By using training diary, you can track your progress and maintain your motivation and you don’t need to remember the exercises by heart.
Training diary as an excel sheet and printable picture.
Training diaries as an excel sheets and printable pictures.
Interested in long term muscle building plan also? Consider the bundle below.
Super Gains 6-Month Plan and all myworkoutplans.net training diaries bundle:
See my results with Super Gains plan below.
Looking for a different type of workout plan?
Source: http://www.fullfitness.net/routines/muscle-building-workout-program
