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This top rated muscle building program is ideal for quick gains in muscle size. Gain around 12lbs in just 3 weeks with this fully laid out training program and meal plan.
If your looking to gain muscle then this free muscle gaining program is for you. If you are in a rush and want to make gains quickly then this is for you. If you don't have alot of time to spend in the gym then this workout is for you.
This is a 4 week muscle building workout and you can view all 4 parts of the workout on the videos below.
The workouts are done in the format of a circuit. Go from one exercise to another without rest. After all exercises are complete, rest and repeat.
The main aim of this workout is for you to gain a minimum of 5lbs worth of new muscle in just 4 weeks.
Week 1
1a: Standard Deadlifts (4 reps)
1b: Shoulder DB Press (4 reps)
1c: Chin Up (4 reps)
Perform 4 reps for each set (1a, 1b, 1c)
without taking a break in between sets.
Repeat for a total of 8 rounds.
Use a weight so you fail at 4 reps, don't use a light weight and only do 4 reps with it because you wont make any gains from this workout.
60-90 seconds rest between circuits.
Week 2
1a: Incline Chest Press (4 reps)
1b: Back Squat (4 reps)
1c: One Arm Row (4 reps)
Perform 4 reps for each set (1a, 1b, 1c)
without taking a break in between sets.
Repeat for a total of 8 rounds.
Again use heavy weights that you fail with.
60-90 seconds rest between circuits.
Week 3
1a: Trap Bar Deadlifts (4 reps)
1b: Pull ups (4 reps)
1c: Barbell Military Press (4 reps)
Perform 4 reps for each set (1a, 1b, 1c)
without taking a break in between sets.
Repeat for a total of 8 rounds.
By now you should notice a mild improvement in size and strength.
60-90 seconds rest between circuits.
Week 4
1a: Decline Chest Press (4 reps)
1b: Front Squat (4 reps)
1c: Bent Over Barbell Row (4 reps)
Perform 4 reps for each set (1a, 1b, 1c)
without taking a break in between sets.
Repeat for a total of 8 rounds.
You should rest 60-90 seconds between circuits.
After this 4 week free muscle building program you should have made some improvements in size and strength and on average people gain around 5lbs of new muscle.
It is recommended that you keep track of your workouts by using a training diary, or simply just writing down on a notepad the sets, reps and weights you lift.
Some Quick Tips
Back to basics
Forget silly isolation exercises, stick with the basic compound weight lifting exercises which involve the most muscle groups like the ones shown in this free muscle building program.
Go to the gym to train
Forget about chatting up the receptionist or that hot girl on the treadmill. Go to the gym to train and that's it otherwise your intensity will drop and so will your results.
Rest is best
Your body needs time to recover between workouts especially if you are muscle building and training with weights. Aim for at least 1 days rest between workouts and don't train a muscle if its still sore from a previous workout.
More protein
Protein helps satisfy your appetite, builds muscle and burns fat.
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You can new get access to the following FREE muscle building package to help you build your first 10lbs of lean muscle.
How to eat and train to gain 10 pounds of eye-popping and confidence-boosting muscle no matter what you've tried in the past (Get a complete beginner workout routine and meal plan)!
The top 20 muscle building mistakes that are robbing you of 90% of the muscle and strength gains you should be getting!
Weird muscle building tricks I used to gain 41 lbs of muscle in 24 weeks 100% drug free and how you can copy my success and get a body you can be proud of.
