Home » Alex Gierbolini: 4-week workout plan for bodybuilders – help maximize muscle gains

Alex Gierbolini: 4-week workout plan for bodybuilders – help maximize muscle gains

Alex Gierbolini

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.

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