We’ve created a complete 4-week bodybuilding
program to help you improve muscle size and strength.
This program is designed for intermediate and
advanced individuals who have graduated from beginner programs and newbie gains
and are looking to take their results to the next level.
These workouts will include a mix of compound and
isolation exercises as well as free weights, machines, and even some bodyweight
You will be pushed mentally and physically, but the struggles (and sweat lost) will be worth it!
To help you thrive over the next four weeks,
we’ve developed a complete mass-building supplement stack that includes:
Mega Pre Black is a premium quality, all-in-one
pre workout formula that delivers energy, focus, performance, and pumps.
Every serving of Mega Pre Black packs quality doses of research-backed ingredients including L-Citrulline, Betaine, Beta Alanine, and elevATP to improve athletic performance and delay the onset of fatigue.
Mega Pre Black also contains a comprehensive
blend of energy and focus boosters, including caffeine, TeaCrine, and Huperzine
to bolster motivation and concentration during and after training.
Intracell 7 Black is a far cry from the typical
5g BCAA “intra workout” supplement you’re used to using.
This advanced peri-workout training fuel contains
a synergistic matrix of performance-boosting carbohydrates, electrolytes, amino
acids, and blood flow support agents.
Intracell 7 Black includes a novel blend of four carbohydrates including ModCarb, Carb10, Cluster Dextrin and Palatinose to provide an efficient energy source for your muscles, supporting greater stamina, performance, and pumps.
A full spectrum of essential amino acids is also
included to support protein synthesis and help resist the catabolic effects of
We’ve also included blood flow-promoting agents
like VasoDrive-AP to facilitate nutrient delivery, support performance, and
enhance muscle pumps.
Consuming enough protein is essential to
recovering from intense training as well as ensuring the body has sufficient
amino acids to support the construction of new muscle proteins.
To help hard-training athletes hit their daily
protein requirements, Primeval Labs has created ISOLIT.
ISOLIT is an ultra-premium protein powder using 100% pure, triple cold-filtered whey protein isolate (4x smaller than micro filtered!). This yields a powder that contains high amounts of highly bioavailable protein while delivering low amounts of carbs, lactose, and fat.
Every serving supplies 25 grams of complete whey
To further support digestion and absorption,
ISOLIT also contains DigeSEB Plus® — a patented complex of digestive enzymes
including amylases, protease blend I & II, lactase, lipase, hemiSEB,
cellulase, invertase and diastase.
What mass building stack would be complete
without the granddaddy of all bodybuilding supplements — creatine monohydrate.
Creatine enhances ATP production in the body and
has been found to support gains in size, strength, and performance. Plus,
creatine is incredibly well studied and not only proven to be effective but
Primeval Labs Creatine delivers 5 grams of creatine monohydrate per serving with no added fillers, sweeteners, coloring or anything else — just pure creatine monohydrate.
4-Week Bodybuilding Program Notes
Make Every Set Count
We’ve all seen the people who simply “check the
box” with their workouts.
You know what we mean.
They walk into the gym, do their 3 sets of 10 on
an exercise and move onto the next.
The effort is low, the sweat is minimal, and the
gains (or lack thereof) are evident.
That all changes now.
From here on out, you will not take an “easy” set.
All of your working sets should be just that — working.
By all means, take as many warm up sets as you
need to feel physically and mentally prepared to work. But, when it’s time to
actually get into the meat of your workout, make sure you’re pushing each set
for as many quality reps as possible.
You do not need to go to absolute failure, but
you should come relatively close.
Generally speaking, this means stopping one or two reps shy of failure.
Timed Burn Out Sets
The final exercise for each body part will
consist of a timed “burn out” period.
Be forewarned that these are brutal!
Select a weight that allows you to perform 12-15
reps with perfect form.
Start the timer and perform as many quality reps
as you can in the timeframe. You will not be able to pump out reps continuously
for the entire 3 or 4-minute block.
That’s ok…you’re not supposed to be able to.
Think of these timed burn out sets as a form of
Your goal is to annihilate an already fatigued
Start and stop as needed during the block.
When you can perform the prescribed number of reps listed for an exercise, increase the weight by 5-10 pounds to keep progressing.
A Word on Nutrition
Whether you are bulking or cutting, your
resistance-training stays relatively the same. The factors that change
depending on your physique goals generally entails how much cardio you perform
per week as well as how many calories you consume each day.
If you are focused on building strength and
gaining muscle mass, you will need to be in a calorie surplus. In other words,
you should be eating more calories than you burn each day.
Conversely, if you want to lose body fat, you
should be consuming fewer calories than you burn each day.
For the vast majority of you reading this
article, you’re here to gain size and strength.
As such, the next four weeks are not the time to
embrace the latest diet craze that has your energy intake on par with that of a
prepubescent girl. To gain size, you need to eat.
If you need help figuring out how many calories
you need to build muscle, click here.
Once you’ve got that number figured out, here’s
how to divide your calories among the three major macronutrients:
- Protein: 1 gram per pound of bodyweight
- Fat: 0.5 grams per pound of bodyweight
- Carbohydrates: Remaining calories after
subtracting protein and fat calories
That’s pretty much it. Eat the calorie amount you
calculated for two weeks and see how your weight progresses. If you’re gaining
0.5-1 pound per week, you’re on the right track. If you’re gaining faster than
this, remove 100-200 calories from your diet. If you’re not gaining at least
0.25 pounds per week, add 100-200 calories to your daily intake.
Now, let’s get to the training program!
4-Week Bodybuilding Training
1 – Back & Biceps
|Trap Bar Deadlift||3||4-6|
|Chest Supported Row||3||8-12|
|Seated Cable Row||4||40|
|EZ Bar Curl||3||8-10|
|Seated Dumbbell Curl||3||10-12|
|Cable Curl||3 Minutes||30|
2 – Chest & Triceps
|Barbell Bench Press||3||6-10|
|EZ Bar Skullcrusher||3||10-12|
4 – Legs
|Dumbbell Lunge||3||8-12 / leg|
|Leg Extension||4 Minutes||40|
|Stiff Leg Deadlift||3||8-12|
|Leg Curl||4 Minutes||40|
|Leg Press Calf Raise||3||10-15|
|Seated Calf Raise||3 Minutes||30|
|Day 5 – Shoulders & Traps|
|Seated Arnold Press||3||8-12|
|Cable Lateral Raise||3||10-15|
|Trap Bar Shrug||1||100|
|Trap Bar Farmer’s Carry||3 Minutes||Max Distance|