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How to Build Muscle and Transform your Body with the 4 Day Split Program

Time to transform your body.

Strength and muscle building can help and support the other. You can hardly build strength without muscle, just as you can’t build muscle without strength. But still there are differences.

When we talk about hypertrophy, it is important to remember that everybody is different. Two people can be on the exact same program and experience different results. However the underlying principles of hypertrophy, like strength training, are universal.

Some athletes get jacked using bodyweight movements, or just by looking at the weights, whilst others have to work twice as hard to put on the same amount of muscle. This is an important reminder.

how to build muscle

You can choose to follow the practices of the biggest guy or fittest female in the gym, but the methods that work for them might not work at all for you. Once you understand the principles then you can adapt and apply the right methods in order to find the best way for you.

What is hypertrophy?

Hypertrophy is simply the increase in size of an organ or tissue through the enlargement of the cells that comprise it.

A hypertrophy program is designed not to increase strength or improve athletic performance (although there is an overlap, of course), but to primarily cause muscular growth by increasing the size of your muscle fibres.

Remember, this plan is not designed to improve strength or power. This program is strictly for the purpose of gaining serious muscle size.

Use this plan for 6 – 8 Weeks, than change in order to stop the muscles getting too used to a certain workload.

This one is a killer. You do not use heavy weights, but you won´t need them.

How to Build Muscle: 4 Day Split Program

Day 1
Back and Biceps
ExerciseSetsReps
Deadlift25
One Arm Dumbbell Row38-12
Wide Grip Pull Up or Lat Pull Down310-12
Barbell Row38-12
Seated Cable Row or Machine Row5 MinutesBurn
EZ Bar Preacher Curl310-12
Concentration Curl310-12
Seated Dumbbell Curl5 MinutesBurn
Day 2
Chest and Triceps
ExerciseSetsReps
Bench Press36-10
Incline Dumbbell Bench Press38-12
Chest Dip3AMAP*
Cable Crossover or Pec Dec312-15
Machine Press or Dumbbell Bench Press5 MinutesBurn
EZ Bar Skullcrusher38-12
Two Arm Seated Dumbbell Extension38-12
Cable Tricep Extension5 MinutesBurn
Day 4
Quads, Hamstrings and Calves
ExerciseSetsReps
Squat36-10
Leg Press315-20
Hack Squat or Dumbbell Lunge38-12
Leg Extension5 MinutesBurn
Stiff Leg Deadlift38-12
Leg Curl5 MinutesBurn
Standing Calf Raise310-15
Seated Calf Raise5 MinutesBurn
Day 5
Shoulders, Traps and Forearms
ExerciseSetsReps
Seated Barbell Press36-10
Seated Arnold Press38-12
Dumbbell Lateral Raise310-15
Hammer Strength Press or Smith Press5 MinutesBurn
Upright Row38-12
Barbell Shrug or Dumbbell Shrug5 MinutesBurn
Seated Barbell Wrist Curl312-15
Barbell Static Hold5 MinutesBurn

*AMAP = As many as possible.

Barbell Static Holds. Instead of performing reps you simply hold the bar as long as possible.

Healthy Protein Sources for Muscle Growth and Recovery