Are you a bodybuilder looking to maximize your muscle gains? If so, then you need a workout plan that is designed specifically for bodybuilders says Alex Gierbolini.
This 4-week workout plan is perfect for those who want to make the most of their time in the gym.
Week 1:
Day 1: Chest and Back
Incline bench press: 4 sets of 8-12 reps
Flat bench press: 4 sets of 8-12 reps
Weighted pull-ups: 4 sets of 8-12 reps
Lat pull downs: 4 sets of 8-12 reps
Dumbbell rows: 4 sets of 8-12 reps
Day 2: Legs
Squats: 4 sets of 8-12 reps
Leg presses: 4 sets of 8-12 reps
Lunges: 4 sets of 8-12 reps
Leg curls: 4 sets of 8-12 reps
Calf raises: 4 sets of 8-12 reps
Day 3: Shoulders and Arms
Overhead press: 4 sets of 8-12 reps
Side lateral raises: 4 sets of 8-12 reps
Rear delt flyes: 4 sets of 8-12 reps
Bicep curls: 4 sets of 8-12 reps
Tricep pushdowns: 4 sets of 8-12 reps
Week 2:
Day 1: Chest and Back
Incline bench press: 5 sets of 6-10 reps
Flat bench press: 5 sets of 6-10 reps
Weighted pull-ups: 5 sets of 6-10 reps
Lat pulldowns: 5 sets of 6-10 reps
Dumbbell rows: 5 sets of 6-10 reps
Day 2: Legs
Squats: 5 sets of 6-10 reps
Leg presses: 5 sets of 6-10 reps
Lunges: 5 sets of 6-10 reps
Leg curls: 5 sets of 6-10 reps
Calf raises: 5 sets of 6-10 reps
Day 3: Shoulders and Arms
Overhead press: 5 sets of 6-10 reps
Side lateral raises: 5 sets of 6-10 reps
Rear delt flyes: 5 sets of 6-10 reps
Bicep curls: 5 sets of 6-10 reps
Tricep pushdowns: 5 sets of 6-10 reps
Week 3:
Day 1: Chest and Back
Incline bench press: 4 sets of 12-15 reps
Flat bench press: 4 sets of 12-15 reps
Weighted pull-ups: 4 sets of 12-15 reps
Lat pulldowns: 4 sets of 12-15 reps
Dumbbell rows: 4 sets of 12-15 reps
Day 2: Legs
Squats: 4 sets of 12-15 reps
Leg presses: 4 sets of 12-15 reps
Lunges: 4 sets of 12-15 reps
Leg curls: 4 sets of 12-15 reps
Calf raises: 4 sets of 12-15 reps
Day 3: Shoulders and Arms
Overhead press: 4 sets of 12-15 reps
Side lateral raises: 4 sets of 12-15 reps
Rear delt flyes: 4 sets of 12-15 reps
Bicep curls: 4 sets of 12-15 reps
Tricep pushdowns: 4 sets of 12-15 reps
Week 4:
Day 1: Chest and Back
Incline bench press: 5 sets of 8-10 reps
Flat bench press: 5 sets of 8-10 reps
Weighted pull-ups: 5 sets of 8-10 reps
Lat pull downs: 5 sets of 8-10 reps
Dumbbell rows: 5 sets of 8-10 reps
Day 2: Legs
Squats: 5 sets of 8-10 reps
Leg presses: 5 sets of 8-10 reps
Lunges: 5 sets of 8-10 reps
Leg curls: 5 sets of 8-10 reps
Calf raises: 5 sets of 8-10 reps
Day 3: Shoulders and Arms
Overhead press: 5 sets of 8-10 reps
Side lateral raises: 5 sets of 8-10 reps
Rear delt flyes: 5 sets of 8-10 reps
Bicep curls: 5 sets of 8-10 reps
Tricep pushdowns: 5 sets of 8-10 reps
FAQs:
Q: What if I’m not a bodybuilder?
A: This workout plan is still suitable for those who are not bodybuilders. However, if you are looking to maximize your muscle gains, then you may want to consider a different workout plan says Alex Gierbolini.
Q: What if I can’t do all of the exercises?
A: If you can’t do all of the exercises, then you can substitute them with other exercises that target the same muscle groups. For example, if you can’t do pull-ups, then you can do lat pulldowns instead.
Conclusion:
This 4-week workout plan is perfect for bodybuilders who want to maximize their muscle gains. The workouts are designed specifically for this purpose and can be done 3-4 times per week. If you can’t do all of the exercises, then you can substitute them with other exercises that target the same muscle groups?
If you want to maximize your muscle gains, then this 4-week workout plan is perfect for you. This plan is designed specifically for bodybuilders, but it can still be suitable for those who are not bodybuilders. Remember to substitute exercises if you can’t do them all and to do this workout 3-4 times per week explains Alex Gierbolini.
This 4-week workout plan is perfect for bodybuilders who want to maximize their gains. Each week features a different training split, and each day focuses on a different muscle group. By the end of the 4 weeks, you will have built up a significant amount of muscle mass and strength.