4 Months To Dense Muscle

Why This Routine Works

This routine has been designed to help you build the most lean muscle possible and maximize your gains.

You will be training with a mix of high volume, heavy weight, short rest periods and a lengthy program to help you spark muscle growth. With heavy weight and high volume training, you will be ripping the muscle fibers, forcing them to grow and increase your strength.

During each month you will train your muscles with various techniques to allow for the most gains possible.

For the first month you will train with moderate to heavy weight, forcing your muscles to work and get used to the training the you will be continuing with the months ahead. If you cannot perform up to 10 reps per exercise you are either using too much or little weight.

On the second month you will want to increase the weight while decreasing the reps, thus this will force your muscles to grow.

The 3rd month will target your muscles by increasing their strength to high volume and multiple reps. By increasing the amount of reps you are performing, you are making your muscles work thus increasing your strength and density of the muscles.

During the 4th month, you will be recovering from the amount of work put in the 3 past months, using moderate weight to continue helping you make the most gains possible.

As stated in the title, you will want to follow this routine for up to 4 months, allowing you to see optimal results from your effort.

Workout Day Split

Month 1

Day 1 - Back and Chest

Day 2 - Abs and Legs

Day 3 - Abs and Shoulders

Day 4 - Arms

Day 5 - Chest and Legs

Month 2

Day 1 - Arms

Day 2 - Legs

Day 3 - Back and Chest

Day 4 - Abs and Shoulders

Day 5 - Abs and Cardio

Month 3

Day 1 - Abs and Shoulders

Day 2 - Legs

Day 3 - Back and Chest

Day 4 - Arms

Day 5 - Abs and Cardio

Month 4

Day 1 - Legs

Day 2 - Back and Chest

Day 3 - Arms

Day 4 - Back and Chest

Day 5 - Legs

Day 6 - Arms

Building Muscle in Only 16 Weeks Training Stats

Weeks 1 - 4

Day 1 Total Workout Time : 35 minutes
Day 1 Total Rest Time : 35 minutes

Day 2 Total Workout Time : 38 minutes
Day 2 Total Rest Time : 34 minutes

Day 3 Total Workout Time : 33 minutes
Day 3 Total Rest Time : 29 minutes

Day 4 Total Workout Time : 38 minutes
Day 4 Total Rest Time : 38 minutes

Day 5 Total Workout Time : 40 minutes
Day 5 Total Rest Time : 40 minutes

Weeks 5 - 8

Day 1 Total Workout Time : 42 minutes
Day 1 Total Rest Time : 42 minutes

Day 2 Total Workout Time : 1 hour and 6 minutes
Day 2 Total Rest Time : 33 minutes

Day 3 Total Workout Time : 31 minutes
Day 3 Total Rest Time : 31 minutes

Day 4 Total Workout Time : 44 minutes
Day 4 Total Rest Time : 29 minutes

Day 5 Total Workout Time : 52 minutes
Day 5 Total Rest Time : 6 minutes

Weeks 9 - 12

Day 1 Total Workout Time : 56 minutes
Day 1 Total Rest Time : 28 minutes

Day 2 Total Workout Time : 36 minutes
Day 2 Total Rest Time : 18 minutes

Day 3 Total Workout Time : 35 minutes
Day 3 Total Rest Time : 35 minutes

Day 4 Total Workout Time : 32 minutes
Day 4 Total Rest Time : 28 minutes

Day 5 Total Workout Time : 56 minutes
Day 5 Total Rest Time : 8 minutes

Weeks 13 - 16

Day 1 Total Workout Time : 1 hour and 12 minutes
Day 1 Total Rest Time : 1 hour 37 minutes and 30 seconds

Day 2 Total Workout Time : 49 minutes
Day 2 Total Rest Time : 1 hour 13 minutes and 30 seconds

Day 3 Total Workout Time : 48 minutes
Day 3 Total Rest Time : 1 hour and 12 minutes

Day 4 Total Workout Time : 49 minutes
Day 4 Total Rest Time : 1 hour 13 minutes and 30 seconds

Day 5 Total Workout Time : 1 hour and 12 minutes
Day 5 Total Rest Time : 1 hour 37 minutes and 30 seconds

Day 6 Total Workout Time : 48 minutes
Day 6 Total Rest Time : 1 hour and 12 minutes

Equipment Used

• Barbell
• Dumbbell
• Strength Machine
• Cable Machine
• Leg Press Machine
• Leg Machines
• Benchs
• Weight Plate
• Pull Up Bars
• Parallel Bars

Nutrition

• Protein - Egg Whites, Lean Chicken, Lean Beef, Protein Shakes, Cottage Cheese, Greek Yogurt, Lean Ground Turkey, Peanut Butter

• Carbs - Sweet Potatoes, Quinoa, Brown Rice, Beans (Black or Kidney), Oatmeal, Whole Wheat Toast,

Of course you cannot forget your fruits and vegetables for a balance of nutrients, antioxidants and fiber.

As with any diet that is gear towards putting on clean muscle and size, you will want to eat a clean and healthy diet.

Stay away from any snack foods, chips, sweets, or anything that will put on excess fat, carbs or sugars into your diet. This will be detrimental to your gains and goals of muscle building.

Notes

You can add in some warm-up sets into each workout to loosen up your muscles.

Remember during your workout is that progress makes perfect, by constantly pushing the pace and making gradual improvements you will be able to refine your muscle development.

Intensity and focusing on the motions/movements of each exercise will help target and build the little muscles of each body part.

With this routine diet is key, you want to eat and have a clean and healthy diet to attain optimal and best gains possible.