Muscle building workout

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The Get Jacked Muscle Building Workout

Focus on the Best Strength Training Exercises During this 4 Day Workout Routine

Welcome to our Get Jacked Muscle Building Workout instruction guide!

Here you’ll learn how to do this weight lifting routine and be able to download and print the free workout plan. First, a quick summary:

Workout Summary: The Get Jacked Muscle Building Workout
Training Level: Advanced
Main Goal: Gain Muscle Mass and Strength
Days Per Week: 4 Day Workout Routine
Workout Type: Split

Workout Description:

Our Get Jacked Muscle Building Workout is a 4 day workout routine that focuses on classic muscle building exercises. It consists of a heavy and a light upper body workout (Workout A and Workout C) as well as a heavy and a light lower body workout (Workout B and Workout D). x000018035674-jpg-pagespeed-ic_-3ni4no9tv-5849653

Rather than dividing your workout routines and dedicating an entire day to an arm workout for example, we’re going to take a much broader approach. Don’t worry; you’ll still be building big arms.

Workout Routines A, B, C, and D

Do Workouts A, B, C, and D once per week on a non-rotating schedule but rest for at least 48 hours between each upper body workout (Workouts A and C) and each lower body workout (Workouts B and D).

Rest for a full 1½-2 minutes after each of the Weight Training Exercises whether it part of a straight set or superset. Exercises in a superset should be done one after another. For example, in Workout A, the first superset is the Bench Press Exercise and Seated Cable Row. You will do a set of 5 repetitions on Bench Press, then rest 1 ½-2 minutes, then do a set of 6-8 repetitions of Seated Cable Row, then rest and go back to bench. This will be repeated 4 more times for a total of 5 sets.

Workout A

Superset Weight Training Exercises Sets x Reps
A Bench Press Exercise 5 x 5
Seated Cable Row 5 x 6-8
B Dumbbell Incline Press 3 x 6-8
Dumbbell Row 3 x 6-8
C Pull Ups or Lat Pull Down (Wide Grip) 3 x 6-8
Dumbbell Flys 3 x 8-10

Workout B

Superset Weight Training Exercises Sets x Reps
Straight Set Barbell Squats 5 x 5
A Barbell Lunges 5 x 5
Back Extensions 5 x 10-12

Workout C

Superset Weight Training Exercises Sets x Reps
A Barbell Incline Bench Press 3 x 6-8
Reverse Grip Bent Over Row 3 x 6-8
B Chin Ups or Reverse Grip Lat Pull Down 3 x 6-8
Tricep Dips 3 x 8-10
Seated Military Press 3 x 6-8
C Close Grip Bench Press 3 x 10-12
Bicep Curl (Straight Bar) 3 x 8-10
Dumbbell Lateral Raise 3 x 10-12

Workout D

Superset Weight Training Exercises Sets x Reps
A Barbell Deadlift 3 x 6-8
Split Squats 3 x 6-8
B Hamstring Curls 3 x 8-10
Leg Extensions 3 x 8-10
Standing Calf Raises or Barbell Calf Raises 3 x 8-10


  • Eat protein and carbohydrates both before and directly after each muscle building workout. A protein shake and a sports drink (not diet) or juice should suffice.
  • Alter your muscle building workout as you see fit, but probably at least every 6 weeks. This is absolutely critical to your success. The more experienced you are, the more frequently you need to alter your strength training routine.
  • Aside from a 5 minute warm-up, you will not be doing any cardio exercise on this workout program.

  • Weight Training Exercises Main Page
    • Strength Training Exercises
    • Compound Exercises
  • Muscle Building Tips and Weight Gain Tips
  • Strength Training for Beginners
    • Beginner Workout Routines
  • Muscle Building Diet
  • Muscle Building Foods

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