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
|Main Goal:||Gain Muscle Mass and Strength
|Days Per Week:||4 Day Workout Routine
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
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.
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.
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