3 Day Split: Muscle Strength (4-week plan)

Plan Details

The 3 Day Split: Muscle Strength (4-week plan) routine by JefitTeam is a 12 day workout plan. It is a intermediate level plan to achieve general fitness goals.

Plan Description

This is a 3-day a week, intermediate, muscle hypertrophy program that is used to increase muscle siz... Read More

This is a 3-day a week, intermediate, muscle hypertrophy program that is used to increase muscle size. The goal is to follow the plan for 4-weeks (12 total sessions) switching between an upper body & lower body workout. There are 3 sessions you need to perform in a given week over a 4 week period. Workouts are to be completed every other day in a given week with “active” recovery scheduled on the weekends. **The goal is to try to increase your weight for each set - in each subsequent week - by 5 percent for upper and 10 percent for lower body exercises. Workout A Day 1 - Upper Body Day 2 - Lower Body Day 3 - Upper Body Weekends = active rest REPEAT x 4 weeks As with any muscle hypertrophy plan, strength training is a key ingredient. Nutrition, however, is the “must have” component that needs be checked off each day and over the course of each week. This has to happen for the next month in order to build metabolically active lean muscle mass. Work on consuming at least 1 gram of protein per kilogram of body weight each day. This can feel like a chore at times. Make sure you eat high density, nutritious meals. When you need to supplement with a whey protein drink make sure it contains all the essential amino acids especially leucine which is a branch-chain amino acid and critical for muscle protein synthesis. Stay Strong Together! MICHAEL WOOD, CSCS JeFit