Workout Description and Instruction:

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The Big Muscle Muscle Building Workout Plan

Welcome to our “Big Muscle” Muscle Building Workout Plan and instruction guide!  

This four day split workout is designed to help you gain muscle mass: sleeve tearing, herculean muscle mass.  Follow the instructions below and instructions on the individual strength training exercises to be most effective in your mission to massive.  First, a quick summary:

Workout Summary: The Big Muscle Muscle Building Workout
Training Level: Intermediate – Advanced
Main Goal: Gain Muscle Mass
Days Per Week: 4
Workout Type: Split

Workout Description and Instruction:

Like our Get Jacked Muscle Building Workout Plan, the “Big Muscle” is a four day split routine.  This weight lifting routine also focuses on some of the classic staples to building muscle. 

Do Workouts A, B, C, and D each once per week on a rotating schedule.  Exercises in a superset should be done one after another, but you should still take your standard rest time between each exercise.  A rest time of 1-3 minutes is ideal for building muscle.

Make sure you do a quick warm-up before you start each routine.

Workout A: Back and Biceps

Exercise Sets Reps
Pull Ups/Weighted Pullups or Lat Pull Down 2 8
Bent Over Row 3 8
Alternate Bicep Curl 3 10-12
Narrow Parallel Grip Chin Ups 2 10
Dumbbell Rows 3 8
Straight Arm Pull Down 2 10-12
Barbell Reverse Curl 2 10-12

Workout B: Chest and Triceps

Exercise Sets Reps
Barbell Bench Press 3 5
Decline Bench Press 3 8
Dumbbell Incline Press or Machine Incline Press / Incline Hammer Press 3 8-10
Tricep Pushups 3 15
Tricep Dips or Weighted Tricep Dips 3 10
Dumbbell Chest Fly or Butterfly Exercise 2 10-12
One Arm Reverse Grip Tricep Pushdown 2 10-12

Workout C: Quads and Hamstrings

Exercise Sets Reps
Barbell Squat 5 5
Barbell Lunges or Bulgarian Split Squat 3 8
Front Squat 2 12
Leg Extensions 2 10-12
Hamstring Curls 2 10-12

Workout D: Shoulders, Calves, and Abs

Exercise Sets Reps
Seated Military Press (Barbell or Smith Machine) 3 8
Barbell Shrugs 3 8
Smith Machine Standing Calf Raises 3 10-12
One-Arm Dumbbell Lateral Raise 2 10
Seated Calf Raise 3 10
Rear Lateral Raises 3 8-10
Swiss Ball Jackknife 2 12
Dumbbell Side Bends 2 10 per side

Final Related Pages

  • Muscle Building Workouts Main Page
  • Strength Training Exercises
  • Muscle Building Tips and Weight Gain Tips
  • Strength Training for Beginners

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