Gain Size and Strength

For those who want to push their body's and get more out of their workouts, this routine has been designed to push your muscles, lift heavier weight and switch up your training method to gain more in muscle size and strength.

This is perfect for those who have grown accustom to their current workout routine and want a challenge through alternating various body parts trained, increasing weight lifted and decreasing rep count.

Why This Routine Works

This is a 5 week training program that focuses on your body's ability to increase muscle size, gain strength and improving the endurance of your training.

Though you will only be training 4 times a week, you will be working out each body part twice, thus allowing for optimal growth and gains.

By alternating the body parts that are worked during your exercise days, you are increasing your ability to develop the pump for your workout and push through the heavier weight.

While you are also training to gain muscle size and strength; through this workout program and lower rest periods, you will be able to burn more calories thus helping you build a defined and lean look.

During the first 4 weeks of training you will increase the amount of weight while also decreasing the amount of reps that you are performing. This method pushes you to use your muscles to lift the heavier weight, including the little ones for improve gaining in size and strength.

On the final week you will want to return back to the original rep number of 12 reps per set to pump up the muscles and improve your gains.

Workout Day Split

Week 1

Day 1 Arms and Legs

Day 2 Back, Chest, Shoulders and Abs

Day 3 Arms and Legs

Day 4 Back, Chest, Shoulders and Abs

Week 2

Day 1 Back, Chest, Shoulders and Abs

Day 2 Arms and Legs

Day 3 Back, Chest, Shoulders and Abs

Day 4 Arms and Legs

Week 3

Day 1 Back, Chest, Shoulders and Abs

Day 2 Arms and Legs

Day 3 Back, Chest, Shoulders and Abs

Day 4 Arms and Legs

Week 4

Day 1 Back, Chest, Shoulders and Abs

Day 2 Arms and Legs

Day 3 Back, Chest, Shoulders and Abs

Day 4 Arms and Legs

Week 5

Day 1 Back, Chest, Shoulders and Abs

Day 2 Arms and Legs

Day 3 Back, Chest, Shoulders and Abs

Day 4 Arms and Legs

Gaining Size and Strength Training Stats

Week 1

Day 1 Total Workout Time : 42 Minutes
Day 1 Total Rest Time : 38 Minutes

Day 2 Total Workout Time : 44 Minutes
Day 2 Total Rest Time : 41 Minutes

Day 3 Total Workout Time : 49 Minutes
Day 3 Total Rest Time : 46 Minutes

Day 4 Total Workout Time : 50 Minutes
Day 4 Total Rest Time : 45 Minutes

Week 2

Day 1 Total Workout Time : 43 Minutes
Day 1 Total Rest Time : 39 Minutes

Day 2 Total Workout Time : 47 Minutes
Day 2 Total Rest Time : 45 Minutes

Day 3 Total Workout Time : 44 Minutes
Day 3 Total Rest Time : 40 Minutes

Day 4 Total Workout Time : 47 Minutes
Day 4 Total Rest Time : 45 Minutes

Week 3

Day 1 Total Workout Time : 40 Minutes
Day 1 Total Rest Time : 35 Minutes

Day 2 Total Workout Time : 38 Minutes
Day 2 Total Rest Time : 36 Minutes

Day 3 Total Workout Time : 46 Minutes
Day 3 Total Rest Time : 43 Minutes

Day 4 Total Workout Time : 39 Minutes
Day 4 Total Rest Time : 36 Minutes

Week 4

Day 1 Total Workout Time : 45 Minutes
Day 1 Total Rest Time : 39 Minutes

Day 2 Total Workout Time : 39 Minutes
Day 2 Total Rest Time : 36 Minutes

Day 3 Total Workout Time : 40 Minutes
Day 3 Total Rest Time : 35 Minutes

Day 4 Total Workout Time : 38 Minutes
Day 4 Total Rest Time : 35 Minutes

Week 5

Day 1 Total Workout Time : 43 Minutes
Day 1 Total Rest Time : 40 Minutes

Day 2 Total Workout Time : 34 Minutes
Day 2 Total Rest Time : 32 Minutes

Day 3 Total Workout Time : 38 Minutes
Day 3 Total Rest Time : 35 Minutes

Day 4 Total Workout Time : 39 Minutes
Day 4 Total Rest Time : 36 Minutes

Equipment Used

Barbell
Dumbbell
Strength Machine
Cable Machine
Leg Machine
Bench
Weight Plate
Parallel Bars
Pull Up Bars
EZ Bar
Preacher Bench
Hyper-Extension Bench

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

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.