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4 Day Bodybuilding Mass Development
Sample Client
Week 1

  • This is a "medium" week to help your body adapt to a new program without excessive soreness.
  • Rest 60 seconds between each set unless it is a designated superset exercise. If so, rest only as long as it takes to get to the next exercise. You may take up to 2 minutes between the harder work sets of the more involved multi-joint exercises such as the Squat, Bench etc.
  • If an exercise is preceeded by the letters SS(A) or SS(B) this means to superset the exercise with another exercise(s) that has the same designation. Click on these letter designations to find out more about supersetting!
  • This week perform each repetition for all exercises with a 2-0-2-0 tempo. This is 2 seconds down, no pause, 2 seconds up, no pause, and repeat.
  • You can change the exercises or weight by clicking on the exercise you wish to change
  • .
  • During your workout, record how each exercise felt then, update your program accordingly so that we can track your progress and fine tune your program. Lower the weight if you can't complete all of the sets and reps of a particular exercise. You do not want to do any negative repetitions this week. However, you should increase the weight of an exercise if you can complete all of the sets and reps with relative ease!
  • Your workout uses the concept of Periodization. This means that as you progress, there will be built-in changes in exercises, sets, reps, or weight to provide your body with the perfect amount of stimulation to help you achieve the fitness level you want!

    To update or exchange a particular exercise, click on the exercise within your program. Click here for further instructions on how to update or modify my program

    Sunday - Workout 1 
    Perform the sets listed in your program from left to right
    Exercise Sets
    1Warmup and Stretch5 minutes
    2Theraband Internal\External Warmup Rotation (AD)12 reps, 8 reps
    3Bench Press10@50 lbs, 15@55 lbs, 15@55 lbs, 15@45 lbs
    4SS(A)  Dumbbell Incline Bench Press (45 Degree)20@15 lbs, 15@20 lbs
    5SS(A)  Cable Crossover20@15 lbs, 15@20 lbs, 10@15 lbs
    6SS(B)  Cable One Arm Lateral Raise20@10 lbs, 15@15 lbs
    7SS(B)  Cable One Arm Rear Lateral Raise20@10 lbs, 15@10 lbs
    8Cable Overhead Triceps Extension20@30 lbs, 15@35 lbs, 10@30 lbs
    9Dumbbell 1 Arm Overhead Triceps Ext. Neutral Grip20@10 lbs, 15@10 lbs
    10Standing Toe Press10@35 lbs, 15@40 lbs, 15@40 lbs
    11Seated Toe Press20@20 lbs, 15@20 lbs
    12SS(D)  Reverse Crunches28 reps, 28 reps
    13SS(D)  Theraball Weighted Crunches15@10 lbs, 10@5 lbs


    Monday - Workout 2 
    Perform the sets listed in your program from left to right
    Exercise Sets
    1Warmup and Stretch5 minutes
    2Squat10@25 lbs, 15@25 lbs, 15@25 lbs, 15@20 lbs
    3Barbell Step Up20@20 lbs, 15@20 lbs, 10@20 lbs
    4SS(B)  Leg Extension20@15 lbs, 15@20 lbs
    5SS(B)  Lying Leg Curl20@10 lbs, 15@15 lbs
    6Stretch Deadlifts20@30 lbs, 15@35 lbs
    7Cable Close Grip Row20@35 lbs, 15@40 lbs, 10@35 lbs
    8Barbell EZ Preacher Curl20@20 lbs, 15@20 lbs, 10@20 lbs
    9Dumbbell Curl20@10 lbs, 15@15 lbs, 10@10 lbs


    Tuesday - Workout 3 
    Perform the sets listed in your program from left to right
    Exercise Sets
    1Warmup and Stretch5 minutes
    2Dumbbell Bench Press10@20 lbs, 15@25 lbs, 15@25 lbs
    3Cable Crossover20@15 lbs, 15@20 lbs
    4Dumbbell Military Press10@15 lbs, 15@15 lbs, 15@15 lbs
    5SS(C)  Dumbbell Lateral Raise20@10 lbs, 15@10 lbs
    6SS(C)  Dumbbell Rear Lateral Raise20@10 lbs, 15@10 lbs
    7Dumbbell Side-Lying External Rotation15@5 lbs, 10@5 lbs
    8Barbell Lying Triceps Extension20@20 lbs, 15@25 lbs, 10@20 lbs
    9Cable Triceps Pushdown20@30 lbs, 15@35 lbs
    10Standing Toe Press20@35 lbs, 15@40 lbs, 10@35 lbs
    11SS(F)  Hanging Bent Knee Leg Raises65 reps, 65 reps
    12SS(F)  Plate Twists15@5 lbs, 10@5 lbs
    13SS(F)  Cable Crunches15@15 lbs, 10@15 lbs


    Wednesday - Workout 4 
    Perform the sets listed in your program from left to right
    Exercise Sets
    1Warmup and Stretch5 minutes
    2Cable Wide Grip Row10@35 lbs, 15@40 lbs, 15@40 lbs
    3SS(A)  Dumbbell One Arm Row (elbow close)20@20 lbs, 15@20 lbs, 10@20 lbs
    4SS(A)  Lat Pulldown Close Grip Front20@30 lbs, 15@35 lbs
    5Barbell One Leg Squat20@20 lbs, 15@20 lbs
    6Dumbbell Step Up20@10 lbs, 15@10 lbs
    7Lying Leg Curl20@10 lbs, 15@15 lbs
    8Cable Curl Downs20@10 lbs, 15@10 lbs
    9Barbell Reverse Curl20@15 lbs, 15@15 lbs
    10SS(E)  Barbell Standing Forearm Flexion20@15 lbs, 15@15 lbs
    11SS(E)  Reverse Crunches28 reps, 28 reps
    12Alternate Heel Touchers65 reps, 65 reps

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