4x5 Muscle Mass Development

Plan Details

The 4x5 Muscle Mass Development routine by JefitTeam is a 4 day workout plan. It is a advanced level plan to achieve bulking fitness goals.

Plan Description

This training program follows an exercise prescription published in scientific journal, Physiologica... Read More

This training program follows an exercise prescription published in scientific journal, Physiological Reports (2015). The program was from University of Central Florida researchers. Subjects were placed in one of two groups. The study showed high-intensity training utilizing 4x5 and 6 exercises with 3-minute rest worked best for building strength and muscle hypertrophy. The protocol compared this format to a higher volume training format using 4x10-12, with 1-minute rest. The program uses the exact 6 exercises found in the study used in a 4-day training plan. Use 3-minute rest breaks between all sets like in the study. PROGRAM LAYOUT Day 1 & 3: Legs/Back/Bicep Day 2 & 4: Chest/Shoulder/Tricep Stay Strong, MICHAEL WOOD, CSCS Jefit Team