4 Week Muscle Developement & Bodybuilding

Description (Read Before Starting) Details/Instructions (Read Before Starting)

This program will allow you to train with more intensity & volume -Place 1 Active Rest Day Anywhere Within Each Week (Recomended- Place it on a day that you feel soreness which limits you to train the following day)
than usual. These exercises are specific for building more mass and -Supersets Will Be Highlighted In BLUE (THEY WILL BE IN GROUPS OF TWO-THREE In Correlation with the blue arrows, If There Is Not a Blue Arrow Following an Exercise, That Is a New Set or New Superset) (1 MIN INBETWEEN EA. SUPERSET)
developing muscle, This style will include some -Hybrid Sets Will Be Highlighted In GREEN (These will be done similar to a dropset but with the same weight and different rep ranges instead, for Ex. (1 Hybrid set would be doing bicep curls with 45's for 10,
compound movements that will engage multiple muscle resting for 5-8 seconds, then doing the same weight for a set of 8, THIS WOULD BE CONSIDERED ONE "HYBRID SET"
groups at a time. This style of programming will not only - Recomended: 5 Min Slow and Controlled Cardio/ 7 days week
allow you more dense and mature muscle returns, but also will allow you - DROPSETS WILL BE HIGHLIGHTED IN ORANGE
to get gradually stronger as the intensity is high and there are plenty
of compound excercises

WEEK ONE
Back Rack Pulls 4x8 (Around 1 1/2 ft Deficit) Standing Bent Over Reverse Grip DB Rows 4x12 (Squeeze at Top)
Incline Ly Down DB Pulls/Rows 3x10 (Incline Bench At 25 Degree Angle, Stomach on Bench, Grip DB's Palms Facing Behind You, Row Straight Up)--> Bent Over Standing Lateral Raises 3x14
Lat Pull Downs 3x12 Pulls Ups 2x10 (Add Weight If BW is not enough) ---> Assisted Pull Ups 2x8 (This can be BW or Assisted weight like bands, an assisted pull up machine, etc)
Legs Hack Squat 4x8-10 (Focus quads, Slow and control decline, Power on way up) Leg press 5x10 (Hip width stance, Quad focused, Slow and control on way down, Power on way up)
Smith Machine Squats 2x10-12 (Hip width stance, Control quads on decline, Power on way up, Little rest at top) Leg Extensions 4x10 (First set of 10, rest 7 sec, 2nd round of 8-10) (Slow escentric, Power on way up, squeeze at top)
Chest Flat Bench DB Press 4x8 Seated Chest Fly Machine 4x10 (Grip: Palms Down, Slow & Controlled)
Close Grip Incline Bench Press 4x10 Dumbell Pull Overs 4x12 ---> Chest Press Machine 4x10 (Grip: Underhand, Palms facing up)
Biceps Hammer Curls 4x10 (Slow & Controlled on way down) Lay Down Incline Bicep Curls 5x14 (Ly down stomach first on 45 degree incline bench, Put knees up on seat
Standing Close Grip EZ Bar Curls 4x10 (Slow on ecentric) Standing Lateral Cable Curls 4x13 (Squeeze at peak, try best to not move your elbows) ---> Banded Hammer Curls 4x15 (Put tubed band under your feet, Slow and Controlled, focus on muscle)
Seated Bicep Curl Variation 2x12 (Slowly twist wrist 90 degrees towards your body at peak)
(Active Rest)
Triceps Incline Close Grip Bench 4x8 (Range of motion to forehead, Focus on contracting the tricep, slow and controlled) Rope Tricep Extensions 4x12 (Squeeze wrists at bottom, slow and controlled)
Seated EZ Bar Tricep Extensions 4x10 Lateral Tricep Rope Extensions 3x12 (Forearm is parallel to the ground, Squeeze wrists at peak)
Standed Over Head Tricep Extensions w/ Dumbell 3x12 (One arm at a time, Twist wrist at top for best squeeze) ---> (30 SEC REST) Diamond pushups untill Failure 3 SETS
Shoulders Seated Smith Machine OHP 4x8 (3 SEC on escentric, Expload at the bottom) EZ Bar Front Raises 5x12 (Lift straight up to your chin, Focus your front delts) ---> Kettle Ball Front Raises 5x12 (Lift as high as you can, Squeeze at top
Shoulder Focused Wide Grip Bench Press 5x10 (Focus on front delts, Range of motion to shoulders, slow and controlled

WEEK TWO
Back Unilateral Dumbell Rows 4x8-10 (Go heavy) Reverse Grip Lat Pulldowns 5x10-12 (Squeeze at bottom, flare lats at top) Seated Wide Grip Rows 4x10 (Use cable machine w/ Wide grip attachment, palms facing
Bent over reverse DB fly 4x10-12 ---> Bent over reverse DB fly EA. ARM 4x10-12 towards ea other) (First set of 10, rest 6 sec, 2nd set of 8)
(Active Rest)
Chest Incline DB Bench 4x8-10 (Go heavy, control weight on way down) Cable Flys 4x10 (Almost touch wrists, control on way down) (First set of 10, rest 6 sec, 2nd set of 8) Chest Press Machine 5x10-12 (Squeeze at top, control escentric)
Close Grip Incline Bench Press 4x10 Incline Controlled Pushups 3x10-12 (TILL FAILURE, Control escentric, Power on way up)
Biceps Traditional Bicep Curls 4x8-10 (Control on escentric, Squeeze at top) Straight Bar Handle Cable Curls 4x10 (Dont sway elbows, Control escentric) (First set of 10, rest 6 sec, 2nd set of 8)
Seated Bicep Curl Machine 4x10 Close Grip DB Preacher Curls 4x10 (Squeeze at top, Control on way down) (First set of 10, rest 6 sec, 2nd set of 8)
Leg Day Conventional Deadlifts 4x6 (Focus Posterior *Hamstrings, Glutes, etc*, Control weight on escentric, Power on way up, Go heavy) Smith Machine RDL's 5x10 (Control weight w/ posterior during decline, Power on way up, Keep tension w little rest at top)
Ly Down Hamstring Curls 4x10 (First set of 10, rest 8 sec, 2nd round of 8-10) (Keep tension w/ little rest at bottom & top, Power on way up) Adductor Machine (Inner thigh) 4x10-12 (Squeeze at peak, Control weight on escentric)
Triceps Close Grip Smith Machine Bench Press 4x8-10 (Target triceps, control weight on way down) Straight Bar Push Downs On Cable 3x10 (Squeeze at peak, Keep wrists firm & straight) (First set of 10, rest 6 sec, 2nd set of 8)
Lateral Tricep Rope Extensions 4x12 (Forearm is parallel to the ground, Squeeze wrists at peak) Single Arm Overhead Dumbell Extensions 4x10 (Squeeze tricep at peak, control) (First set of 10, rest 8 sec, 2nd set of 8, rest 8 sec, 3rd set of 4-6)
Shoulders Seated Shoulder Press Variation 4x8-10 (Go heavy, Control on escentric) Dumbell Shoulder Press 4x10 (Control on escentric, Power on ascentric) (First set of 10, rest 8 sec, 2nd set of 6-8)
Shoulder Focused Wide Grip Bench Press 5x10 (Focus on front delts, Range of motion to shoulders, slow and controlled) Dumbell Arnold Press 4x10 (Control on escentric, Power on way up) DB Side Delt Raises 3x10-12 (Try till failure, Squeeze at top)

WEEK THREE
Back Reverse Grip Barbell Rows 4x8-10 (Go heavy) Reverse Grip Dumbell Rows 4x10 (Left palm facing 2 o'clock, Right palm would face 10 o'clock, Go heavy, Squeeze to the top) Seated Cable Rows w/ Handle Attachment 4x10 (First set of 10, Rest
Reverse Grip Lat Pull Downs 4x12 Bodyweight Pulls Ups 3x10-12 (Add Weight If BW is not enough, Or assisted if needed) 7 Sec, 2nd round 6-8) (Avoid momentum from rocking back)
(Active Rest)
Chest Barbell Bench Press 4x8 (Go heavy, Control the weight, No rest at top) Seated Push Press Machine 4x10 (First set of 10, Rest 7 Sec, 2nd round of 6-8) (Press palms at top, Squeeze) Chest Fly Machine 5x10-12 (Squeeze at top)
Cable Chest Fly Variation 4x10-12 (First set of 10-12, Rest 7 sec, 2nd round of 8) (Palms facing down, Can use the cable by itself no attachment if needed)
Biceps Hammer Curls 4x8-10 (Full contraction, Slow escentric) Cable Curls w/ Straight Bar Attachment 5x10 (Squeeze to top, Don't sway elbows) Seated Bicep Curl Variation 4x12 (DROPSET: Remove 20% Of Weight, Go 8-10 reps)
Close Grip Preacher Curls w/ EZ Bar 5x10 (Fully contract the muscle, Slow escentric) (Slowly twist wrist 90 degrees towards your body at peak)
Leg Day Squats (Low or High bar) 4x6 (Go heavy, Drop below parallel, Focus quads, Power on way up) Leg Press 5x10-12 (Focus quads, Hip width stance, Power on way up, Little rest at peak and bottom)
Weighted Walking Lunges 4x20 Steps (Use weight appropriate for set, Press into the quad during ea. step, Power on way up) Leg extensions 4x10 (DROPSET: Remove 15% Of Weight, Go 8-10 reps)
Triceps Standing EZ Bar Extensions 4x10 (Get blood into muscle, Full contraction, Power on ascentric Close Grip Bench Press 5x10 (No Rest at top or bottom, Focus tricep) V- Attachment Push Downs w/ Cable 4x10
Seated Tricep Push Down Machine 3x10-12 (First set of 10-12, Rest 7 sec, 2nd round 6-8 reps) (CHALLENGE SET/OPTIONAL) Diamond pushups untill Failure 2 SETS (DROPSET: Remove 20% Of Weight, Go 8-10 reps)
Shoulders Standing Barbell OHP 4x8-10 (Good warmups first, Go heavy, Little movement/ swaying) Seated Shoulder Press Variation 4x10 (Palms facing ea. other, No rest at top/bottom) DB Arnold Press 5x10 (Focus contraction)
Front Delt Flys w/ Machine (Chest fly machine) 3x10-12 (First set of 10-12, Rest 7 sec, 2nd round 8-10 reps) (Grip w/ palms facing down) DB Front Delt Raises 3x12-14 (Raise all the way up, Slow escentric)

WEEK FOUR
Back Standing Dumbell Rows 4x8 (Grip: Palms Towards your Body) Underhand Smith Machine Barbell Row 4x10 (Go heavy, Power on way up)
Unilateral Row Machine (prefered)/ or cable 4x10 (Go heavy, Squeeze at top) (DROPSET: Remove 20% Of Weight, Both hands at once, Go to Failure) Lat Pull Downs 5x10-12 (Squeeze at bottom, Control weight)
(Active Rest)
Chest Incline DB Press 4x8 (Go heavy, Power on way up, Control weight) Wide Grip Barbell Bench Press 4x10 (Control weight, No rest at top) Overhand Seated Chest Fly Machine 5x10 (Palms face down, Squeeze at top, Control escentric)
Cable Chest Flys 4x10 (Squeeze bottom part of palms together at top, Control weight) (DROPSET: Remove 20% Of Weight, Go to Failure) Incline Bodyweight Pushups 2x FAILURE (Mind muscle connection on escentric, Very slow control)
Biceps EZ Bar Curls 4x8-10 (Control on way down) Hammer Rope Curls w/ Cable 4x10 (Squeeze at top, Control the weight) (DROPSET: Remove 20% Of Weight, Go to Failure)
DB Bicep Curls 4x10 (First set of 10, Rest 6 Seconds, 2nd round of 8) Preacher Curls 4x10-12 (Control weight on escentric, Squeeze at top)
Leg Day Deficit Conventional Deadlifts 4x7 (Engage Posterior *Glutes, Hamstrings, Lower Back*, Keep tension on Muscle, Go heavy) Dumbell RDL's 5x10 (Focus Hamstrings, Keep head/spine neutral, Go heavy) Lay Down Leg Curls 4x10
High and Wide Leg Press 5x12 (Power on way up, Control weight, Focus Hamstrings) (First set of 10, Rest 6 Sec, 2nd round of 8)
Triceps Tricep Rope Extensions 4x10 (Build up intensity ea. set, Get blood into muscle) Standing Overhead EZ bar Extensions 4x10 (Power on way up, Control weight)
Close Grip Bench Press 4x10 (Keep elbows In) Straight Bar Push Downs 4x10 (First set of 10, Rest 6 Sec, Second round of 8) Diamond Push Ups w/ Bodyweight 2x12-15 (Power on way up, Control escentric, Mind muscle connection)
Shouders Seated Smith Machine Shoulder Press 4x8 (Go heavy, Control weight) Seated DB Shoulder Press Variation 5x10 (Palms facing towards ea. other, Control weight) Front Barbell Raises 4x10 (First set of 10, rest 8 sec, 2nd round of 8)
Cable Side Delt Raises 3x10 (Ea. Arm at a time, Raise high, Slow escentric)---> Dumbell Side Delt Raises 3x12-15 (Both arms at a time) (Raise high, Slow on escentric)