How To Gain 10lbs Of Muscle In 4 Weeks

How To Gain 10lbs Of Muscle In 4 Weeks

Sounds Difficult But It Can Be Done!

It might sound madness : Put on 10 lbs of hard lean muscle mass in just 4 weeks, but it is possible.. sure you cannot continue at this rate, but its been proven that for a short term, high intensity few weeks you really can pile on some quality muscle mass…

It can be done, thats for sure, but a program as bold as this needs proper planning as well as the right nutrition to be successful….

Its a fact that you can exercise all day long, but if you aren’t taking on board the correct number of calories alongside the right nutrients, you will fail.. its that simple…

We will cover nutrition in another article –

Click Here to read our guide – Building Muscle – What To Eat

The Program

The program is in two phases, it is designed to help you build muscles though the right balance of exercises, volume and intensity building techniques.

Weeks 1-2 Heavy Hitter

We start off with some mass building heavy compound exercises…. for most exercises doing 6-8 reps ( except calves and abs – 8-12 reps) This does mean lifting heavier weights than you would usually, but this is the key to adding strength and size.. you will see that there is not a lot of actual isolation exercises during this stage…

The volume isn’t too excessive either, with 11 sets for each muscle group (aside from the shoulders which requires 15 sets) and you will train each body part just once a week.

The main reason for this is the fact that you need sufficient recovery time too…. pushing yourself through endless sets can easy push you into a catabolic state where your muscles are actually broken down, not built up…. To gain 10lbs in this short period of time will need the right balance of exercise alongside plenty of rest… Split over 4 days, this section pairs smaller muscle groups with other larger ones, this helps keep you as fresh as possible when doing the heaviest exercises..

Day 1 – Chest And Triceps (All exercises are 6-8 reps unless otherwise indicated)

Incline Barbell Presses – 3 sets

Flat Dumbbell Press – 4 sets

Weighted Dip – 4 sets

Close Grip Barbell Bench Press – 4 sets

Dumbbell Lying Triceps Extension – 3 sets

Day 2 – Legs,Calves and Abs :

Machine Squat – 3 sets

Leg Press – 4 sets

Barbbell Hack Squat – 4 sets

Romanian Deadlift – 4 sets

Standing Calf Raise – 3 sets (20 reps)

Hanging Leg Raise – 2 sets (20 reps)

Cable Crunch – 2 sets (20 reps)

Day 3 – Traps and Shoulders:

Overhead Dumbell Press – 3 sets

Arnold Press – 4 sets

Barbell Upright Row – 4 sets

Bent Over Lateral Raise – 4 sets

Dumbbell Shrug – 3 sets

Day 4 – Back Biceps and Abs

Barbel deadlift – 3 sets

Barbell bent over row 4 sets

T-Bar Row – 4 sets

Biceps Barbell curl – 4 sets

Incline Dumbbell Biceps Curl – 4 sets

Barbell Preacher Curl – 3 sets

Abdominal Crunch – 2 sets of 20 reps

Reverse Crunch – 2 sets of 20 reps

Day 5

REST

Day 6

REST

DAY 7

REST

DAY 8 – Chest and Triceps

Incline Barbell Bench Press – 3 sets

Flat Dumbbell Press – 4 sets

Weighted Dip – 4 sets

Close Grip Barbell Press – 4 sets

Barbell Lying Triceps Extension – 3 sets

Day 9 – Legs Calves and Abs

Machine Squat – 3 sets

Leg Press – 4 sets

Barbell hack squat – 4 sets

Romanian Deadlift – 4 sets

Standing Calf Raise – 3 sets

Hanging Leg Raise – 2 sets of 20 reps

Cable Crunch – 2 sets of 20 reps

Day 10 – Shoulders and Traps

Overhead Dumbbell Press – 3 sets

Arnold Press – 4 sets

Barbell Upright Row – 4 sets

Bent Over Lateral Raise – 4 sets

Dumbbell Shrug – 3 sets

Day 11 – Back Abs and Biceps

Barbell Dead Lift – 3 sets

Barbell Bent Over Row – 4 sets

T-Bar Row – 4 sets

Barbell Biceps Curl – 4 sets

Incline Dumbbell Biceps Curl – 4 sets

Barbell Preacher Curl – 3 sets

Stomach Crunch – 2 sets of 20

Reverse Crunch – 2 sets of 20

Day 12

REST

Day 13

REST

Day 14

REST

WEEKS 3-4 -Intensity Boost

The second half of the four week period is all about maximising size by slightly increasing reps and intensity…. WE have increased urge reps up to 10-12 for the majority of exercises ( the optimum number for build muscle).. we have also increased volume slightly too by adding isolation exercises which fatigue the target muscle before working it with the compound move.. this is called pre-exhaustion and it dramatically increases the intensity of the workout, making your target muscle group work harder.

We have kept to the 4 day split but have changed the way the body muscle groups are put together… this changes things up, and helps to provide more muscle growth stimulus… each workout also includes drop sets which again increase intensity but we have only used one set per muscle group to make sure that we overwork the muscles…

Day 15 – Chest And Back – all 10-12 reps unless otherwise marked

Dumbbell Fly – 3 sets

Barbell Bench Press – 3 sets

Incline Dumbbell Bench Press – 3 sets

Cable Crossover – 3 sets

Rack Pull – 3 sets

Lat Pull Down – 3 sets

Single Arm Neutral Grip Barbell Row – 3 sets

Seated Dumbbell Shoulder Press – 3 sets

Day 16 – Legs Abs and Calves

Leg Extension – 3 sets

Barbell Squat – 3 sets

Leg Press – 3 sets

Barbell hack Squat – 3 sets

Romanian Dead Lift – 3 sets

Lying Leg Curl – 3 sets

Seated Calve Raise – 3 sets

Donkey Calf Raise – 3 sets

Reverse Crunch – 2 sets of 12 reps

Hanging Knee Rise – 2 sets of 12 reps

Double Crunch – 2 sets until you cannot continue

Day 17 – Shoulders and Traps

Cable Lateral Rise – 3 sets

Arnold Press – 3 sets

Machine Overhead Press – 3 sets

Leaning Dumbbell lateral Raise – 3 sets

Reverse Pec Dck Fly – 3 sets

Dumbbell Shrug – 3 sets

Incline Dumbbell Shrug – 3 sets

Day 18 – Abs, Triceps and Biceps

Lying Barbell Extension – 3 sets

Weighted Bench Dip – 3 sets

Reverse Grip Press Down – 3 sets

Close Grip Biceps Curl (EZ Bar) 3 sets

Preacher curl (cable) 3 sets

Hanging Leg Raise – 2 sets of 20

Double Crunch – 2 sets of 20

Day 19

REST

Day 20

REST

Day 21

REST – ENJOY!!

Day 22 – Back and Chest

Dumbbell Fly – 3 sets

Barbell Bench Press – 3 sets

Incline Dumbbell Bench Press – 3 sets

Cable Crossover – 3 sets

Rack Pull – 3 sets

Lat Pull down – 3 sets

Single Arm Neutral Dumbbell Row – 3 sets

Seated Dumbbell Row – 3 sets

Day 23 – Calves Legs and Abs

Leg Extension – 3 sets

Barbell Squat – 3 sets

Leg Press – 3 sets

Barbell Hack Squat – 3 sets

Romanian Dead Lift – 3 sets

Lying Leg Curl – 3 sets

Seated calf Raise – 3 sets

Donkey calf raise – 3 sets

Reverse Crunch – 2 sets of 20

Hanging Knee Raise – 2 sets of 20

Double Crunch – 2 sets – until you cant do any more

Day 24 – Traps and Shoulders

Cable Lateral Raise – 3 sets

Arnold Press – 3 sets

Machine Overhead Press – 3 sets

Leaning Dumbbell Lateral Raise – 3 sets

Reverse Pec Deck Fly – 3 sets

Dumbbell Shrug – 3 sets

Incline Dumbbell Shrug – 3 sets

Day 25 – Abs, Biceps and Triceps

Lying Barbell Extension – 3 sets

Weighted Bench Dip – 3 sets

Revers Grip Pulldown – 3 sets

Close Grip Biceps Curl (EZ Bar) – 3 sets

Preacher Curl (Cable) – 3 sets

Hammer Curl – 3 sets

Hanging Leg Raise – 2 sets of 20

Double Crunch – 2 sets of 20

Day 26

REST

Day 27

REST

DAY 28

REST  – YOU HAVE REALLY DESERVED THIS!!

Conclusion

You will have gathered now that this will not be an easy ride.. furthermore, you need to attack this workout with zest and intensity keeping minimal recovery times between reps…. If it takes you 2 hours to complete each daily workout in a leisurely manner, it’s not going to give you the results you desire..

Most exercises mentioned are commonly known, if you are unsure, ask a personal trainer at your gym, or there is even Google as a last resort….

Work Hard And Enjoy The Results!!

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