The Build More Muscle Program routine by JefitTeam is a 4 day workout plan. It is a advanced level plan to achieve bulking fitness goals.
Plan Description
This is an advanced-level muscle building routine that requires four days of training each week for ...
This is an advanced-level muscle building routine that requires four days of training each week for 8 weeks. You will have the opportunity to work your upper and lower body twice per week. This is plenty of training - as long as your nutrition is where it needs to be - to add muscle mass. Speaking of nutrition, adequate protein intake is really important for the next 8-weeks. Your goal is about 150 grams of protein each day (dependent upon current weight). Work on getting 25-30 grams/protein for all meals and snacks to ensure you reach that level.
Day 1: Upper Body
Day 2: Lower Body
Day 3: Upper Body
Day 4: Lower Body
In regard to the length of your workouts, upper body workout sessions should take about 85-90 minutes while lower body workouts should take about 50-55 minutes.
Stay Strong Together,
MICHAEL WOOD, CSCS
Jefit
Day 1
Day 2
Day 3
Day 4
Workout 1: Upper Body
Est time: 78 min
8 exercises
Barbell Deadlift Back
Sets
4
Reps
6
Interval
00:00
Rest Time
01:30
Cable Seated Row Back
Sets
4
Reps
8
Interval
00:00
Rest Time
01:15
Dumbbell Bench Press Chest
Sets
4
Reps
8
Interval
00:00
Rest Time
01:30
Barbell Bench Press Chest
Sets
4
Reps
8
Interval
00:00
Rest Time
02:00
Dumbbell Alternating Bicep Curl Biceps
Sets
4
Reps
8
Interval
00:00
Rest Time
01:00
Barbell Bicep Curl (Wide Grip) Biceps
Sets
4
Reps
8
Interval
00:00
Rest Time
01:15
Dumbbell Seated Shoulder Press Shoulders
Sets
4
Reps
8
Interval
00:00
Rest Time
01:00
Barbell Shoulder Press Shoulders
Sets
4
Reps
8
Interval
00:00
Rest Time
01:30
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