4-Weeks Muscle Building Training Plan



4 Week Muscle Building Training program that helps you to build muscles easily and in a simple way. This training program can be used by beginners as well as advanced trainers if their muscles are not growing.

Ist Week


Day 1: Chest

Chest is most lusted part of your body and to build it you have to train it at different angles. You have to do each exercise of chest by lifting weights of 80% of your strength and have to perform max 10 reps.

Exercise No. 1: Incline Barbell Bench Press

4-Weeks Muscle Building Training Plan
Image Source: Menshealth.co.uk

This exercise focus on your Upper Pecs and is the best exercise to build upper chest muscles. While doing this exercise use the bench which has an angle of 45 degrees. You have to perform 3 sets with 8 reps and take 30 seconds rest in between sets.


Exercise No. 2 : Flat Barbell Bench Press

4-Weeks Muscle Building Training Plan
Image Source: Menshealth.co.uk

This exercise trains your chest primary muscles. This is the best and most popular chest exercise. While doing flat bench press both heads are trained equally which makes this exercise best for overall pecs development. You have to perform 3 sets of 8 reps and take 30 seconds rest in between sets.

Exercise No. 3: Dumbell Pullover

4-Weeks Muscle Building Training Plan


Dumbell pullover helps in building bigger pecs. This exercise not only work on chest but also on lats. It is one of the effective chest and lats exercise. You have to perform 3 sets of 8 reps and take 30 seconds rest in between sets.

Exercise No. 4: Flat Dumbell Flyes

4-Weeks Muscle Building Training Plan


Flat Dumbell Flyes focus on whole pectoral muscle. Both your Pectoralis minor and major work hard when you are doing dumbell flyes. You have to perform 3 sets of 8 reps and take 30 seconds rest in between sets.

These are some exercises of chest day 1...

Day 2: Legs


If is important to train legs to build balance of your physique. Leg workout stimulates one of the largest muscles in your body which helps create a metabolic state that is conductive to muscle building. Working your legs muscles will lead to faster and better results.

Exercise No. 1: Barbell Squat

4-Weeks Muscle Building Training Plan
Image Source: Menshealth.co.uk


While doing Barbell Squat keep your legs slightly outwards of your shoulder width. This exercise trains quads, hamstrings, abdominal muscles and glutes. You have to perform 5 sets of 8 reps and take 45 seconds in between sets.

Exercise No. 2: Dumbell Lunges

4-Weeks Muscle Building Training Plan
Image Source: Menshealth.co.uk


With Dumbell Lunges you can train your glutes and quads. lunges also improves your core stability and develops lower body with speed. Do 3 sets of 8 reps and take 30 seconds rest in between sets. 


Exercise No. 3: Leg Press

4-Weeks Muscle Building Training Plan
Image Source: Menshealth.co.uk

Leg Press is a unique movement and it is an exercise with a short range of motion. It stimulates quads, glutes and hamstrings. Do 3 sets of 8 reps and take 45 seconds between the sets.

Exercise No. 4: Leg Extension

4-Weeks Muscle Building Training Plan
Image Source: Menshealth.co.uk

Leg Extension is an effective exercise to strengthen quadriceps and to shape front muscle of your thigh. Do 3 sets of 8 reps and take 30 seconds rest between the sets.

Exercise No. 5: Lying Leg Curl

4-Weeks Muscle Building Training Plan

Lying Leg Curl trains your hamstring muscle. Do 3 sets of 8 reps and take 30 seconds rest between the sets.

Exercise No. 6: Standing Calf Raises

4-Weeks Muscle Building Training Plan

Standing Calf Raises is an effective exercise to build your calf muscles which is a very good looking muscle of your lower body. Do 5 sets of 8 reps and take 45 seconds between the sets.

There are some of the legs exercises...

Day 3: Back


Back is one of the best muscle that gives you bigger look as a bodybuilder and you get v shape. Your upper back and lats form one of the largest area of your upper body. It is very important to train back muscles for better posture.

Exercise No. 1: Wide Grip Pull Ups

4-Weeks Muscle Building Training Plan
Image Source: Menshealth.co.uk

Wide grip Pull Ups are very beneficial for building a large back. It works on forearms and biceps along with back muscles. Do 4 sets of 8 reps and take 45 seconds between the sets. 


Exercise No.  2: Seated Cable Rows

4-Weeks Muscle Building Training Plan

Seated rows is one of the best exercise to target back. Do 4 sets of 8 reps and take 45 seconds rest between the sets.

Exercise No. 3: Barbell Bent over rows

4-Weeks Muscle Building Training Plan
Image Source: Menshealth.co.uk

Barbell rows is great compound movement which incorporates lats, rhomboids, rear delts, traps and even the biceps. Do 4 sets of 8 reps and take 45 seconds rest between the sets.

Exercise No. 4: Single Arm Dumbell Rows

4-Weeks Muscle Building Training Plan
Image Source: Menshealth.co.uk

It is another good back which you should add to your routine. It intensely focus on each side of your back. Do 4 sets of 8 reps and take 45 seconds rest between the sets.

There are some of the back exercises...

Day 4 - Shoulders & Traps


To build V shape physique you need to be broad and by following the workout given below you can increase your shoulders width. This workout enhance your posture and strengthens the muscles around your shoulder joints. And with the help of this workout you can get an impressive V shape in less time.


Exercise No. 1 - Seated Barbell Shoulder Press

4-Weeks Muscle Building Training Plan
Image Source: Menshealth.co.uk

Seated Barbell shoulder press primarily focus on your deltoids and while performing this exercise properly grip the bar slightly out of you your shoulder width. Perform 4 sets of 8 resp and take 45 seconds rest between the sets.


Exercise No. 2 - Barbell Upright Row

4-Weeks Muscle Building Training Plan

Barbell Upright Row is an effective lifting exercise that target trapezius and deltoid muscles. It helps in developing wide and broader shoulders. Perform 3 sets of 8 reps and 30 seconds rest between the sets.


Exercise No. 3 - Dumbell Lateral Raises

4-Weeks Muscle Building Training Plan
Image Source: Menshealth.co.uk

Dumbell Lateral Raises focus on anterior deltoids, supraspinatus and trapezius muscles. It is a very good exercise to give 3d look to the shoulders. Perform 3 sets of 8 reps and take 30 seconds rest between the sets.

Exercise No. 4 - Front Plate Raises

4-Weeks Muscle Building Training Plan
Image Source: Menshealth.co.uk

Front Plate Raises work on your traps and rhomboids. While performing this exercise take the plate above your head and than slowly take down the weight. Perform 3 sets of 50 reps with light weight and take 45 seconds rest between the sets.


Exercise No. 5 - Dumbell Reverse Flyes

4-Weeks Muscle Building Training Plan
Image Source: Menshealth.co.uk

Dumbell Reverse Flyes work on your shoulders side and rear part and helps in getting broad shoulders. Perform 3 sets of 8 reps and take 30 seconds rest between the sets.

These are some exercises of Day 4...

Day 5 - Arms


This Arm workout provides you pure size by training triceps and biceps with different variations. And you can wear half sleeves T-shirts with more confidence.


Exercise No. 1 - Overhead Dumbell Triceps Extension

4-Weeks Muscle Building Training Plan

Your arms half size is build from triceps and a powerful triceps is very important for your overall upper body. This exercise is a very good triceps exercise. Perform 3 sets of 8 reps and take 30 seconds rest between the sets.

Exercise No. 2 - Triceps Cable Rope Pushdowns

4-Weeks Muscle Building Training Plan
Image Source: Menshealth.co.uk

This exercise works well if you perform it by locking your arms. It is very good exercise to build the back side of upper arms. Perform 3 sets of 8 reps and take 30 seconds rest between the sets.

Exercise No. 3 - Lying Dumbell Triceps Extension

4-Weeks Muscle Building Training Plan
Image Source: Menshealth.co.uk

Lying Dumbell Triceps Extension focus perfectly on your triceps and it also strengthens shoulders and elbows. Perform 3 sets of 8 reps and take 30 seconds rest between the sets.

Exercise No. 4 - Seated Biceps Curl

4-Weeks Muscle Building Training Plan
Image Source: Menshealth.co.uk

Seated Biceps Curl isolates your brachii muscle and helps in building biceps size. Perform 3 sets of 8 reps and take 30 seconds rest between the sets.

Exercise No. 5 - Incline Dumbell Curls

4-Weeks Muscle Building Training Plan
Image Source: Menshealth.co.uk

Use 45 degree angle bench while performing incline dumbell curls exercise.This exercise id very good to build biceps peak. Perform 3 sets of 8 reps and take 30 seconds rest between the sets.


Exercise No. 6 - Prone Dumbell Spider Curls

4-Weeks Muscle Building Training Plan
Image Source: Menshealth.co.uk

Spider Curls work on short head of biceps and its biggest advantage is that it puts constant tension on biceps. Perform 3 sets of 8 reps and take 30 seconds rest between the sets.


Day 6 - Cardio & Abs

4-Weeks Muscle Building Training Plan

It is important to build a good core for physique. Abdominal strength also improves the endurance of your back and can't experience fatigue easily. And abs are one of the most attractive muscles of body.

4-Weeks Muscle Building Training Plan


Do cycling for 10 minutes and after that take 3-4 minutes rest. After that perform running on treadmill with 1 minute fast running and 1 minute walk and follow this variation for 15 minutes. After cardio take rest for 10 minutes.

Abs Exercises


Exercise No. 1 - Decline Abdominal Crunches

4-Weeks Muscle Building Training Plan

Decline Abdominal Crunches works on your core muscles and squeeze them intensely. Perform 3 sets of 15 reps and take 45 seconds rest between the sets.


Exercise No. 2 - Hanging Leg Raises

4-Weeks Muscle Building Training Plan
Image Source: Menshealth.co.uk

Hanging Leg Raises is one of the best abs exercise to develop and strengthen the core. With this exercise you can build lower abs fast. Perform 3 sets of 15 reps and take 45 seconds rest between the sets.

Exercise No. 3 - Frozen V Ups

4-Weeks Muscle Building Training Plan
Image Source: Menshealth.co.uk

Frozen V Ups is an effective exercise for rectus abdomins, external obliques, internal obliques and to improve core. Perform 3 sets of 8 reps and take 45 seconds rest between the sets.


Exercise No. 4 - Dumbell Side Bends

4-Weeks Muscle Building Training Plan

Dumbell Side Bends  is a good exercise for your love handles. Perform 2 sets of 10 reps and take 30 seconds rest between the sets. Take rest on Day 7 and then repeat for 4 weeks.

So these are all the exercises of Muscle Building Training Plan Week 1 and follow the same routine in week 2, week 3 and week 4 to get muscle building benefits.

Thanks for Reading.

Reference: menshealth.co.uk
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