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Thefirsttwoweeksoftheroutinewillhaveyoufocusingonstrength,maintainingyourrepsintherangeAlternatesetsofthebenchpressandseatedcablerow Gentlypushthelegsup,takethecarriage’sweight,andunlockthesafetymechanism.TrainingLevel:AdvancedEquipment:usingmostlyheavycompound exercisesBelowisaweekmuscle-buildingworkoutplanforbothbeginnersandadvancedliftersMainGoal:BuildMuscleTimePerWorkoutMinsThe firstworkoutsinthisprogramfocusonbigcompoundmovementssuchasthedeadlift,squat,andbenchpressOurworkoutsdatabasehashundredsoffree workoutplansdesignedforbuildingmuscleWe’relookingattargetingeverymuscle,everyfiberandeveryangleinthiscomprehensivestrengthprogramHere’s whatyou’llachieve:BuildasmuchmuscleaspossibleinweeksSoyou’lldoonesetof1A,rest,thenonesetof1B,restagain,andrepeatuntilallsetsare completePerformtheremainingexercisesasnormalstraightsetsTHETOOLSYOUNEEDTOBUILDTHEBODYYOUWANT®StoreWorkoutsDiet PlansExpertGuidesVideosToolsWEEKFULLBODYWORKOUTROUTINEFORWOMENThisweekfullbodywomensworkoutroutinewasdesignedto helpyoubuildleanmuscletoneandburnfat.Ifyouliftweightsandyou’retryingtobulk,youshouldeatgofproteinperpoundofbodyweightperday.Usethe filtersbelowtofindthebestworkoutforyourgoal,trainingexperienceandequipmentaccessTheBestWeekMuscleGainWorkoutPlanLatPulldownStore WorkoutsDietPlansExpertGuidesVideosToolsFASTWORKOUTWEEKSTOALEAN&SHREDDEDPHYSIQUETheFastWorkoutProgramis designedtoensuremaximumfatlosswhilegainingleanmuscle,allwithinweeks!Related:ChestAndShoulderWorkoutLoweruntilyourkneesarebentatdegrees It’sperfectforanyone,beginnerstoadvancedWeek(Upper/LowerSplit)Week(Push/Pull/LegsSplit)Week(CompoundSplit)Week(Upper/LowerSplit) Monday–UpperBodyOurintenseWeekMuscleBuildingProgram(withPDF)willputyouontherightpathforbuildingandshapingyourmusclesTheworkouts arecreatedbyfitnessexpertsandcomewithafreedownloadablePDFyoucanreferencewhentraining.Workseachmusclegrouphardonceperweek.Bend yourkneesandslowlylowerthecarriagedowntowardsyourbodyTheWeekHypertrophyWorkoutPlantoGainMuscleThefirstpartoftheweekwillbemost challenging;thesecondpartwillbescaledbacktosomedegreeThisImprovestrengthandpowerTakeaseatinthelegpressandpositionfeetonthemiddleof theplatformwithfeetshoulder-widthapartInthethirdweekoftheprogramwestepituptoathree-daytrainingsplit:Trainall“pushing”bodyparts(chest, shoulders,triceps)onDay1;hitthe“pulling”bodyparts(back,biceps)andabsonDay2;andworkyourlowerbody(quads,glutes,hamstrings,calves)onDayAs inWeek2,youtraineachbodyparttwiceaweek,soyouEitherway,it’swhythisprogramhasathree-daytrainingsplit,requiringonlythebarenecessities:aset ofdumbbellsandabenchThegoalreprangeisRestperiodswillbeminutesbetweensetsThestrengthphaseisallaboutmovingasmuchweightaspossibleThis programtakesnoprisonersinitsmissiontobuildasmuchmuscleasishumanlypossibleinonlymonths.You’llthenslowlyincreaseyourreprangetobyweekfive andsixtotriggerhypertrophyThedifferentexerciseandreprangeswillswitchupthemuscle-buildingstimulusYou’lltraineachgrouptwiceperweekBarbell, Bodyweight,ProgramDurationYoucanliftlightweights,runonthetreadmill,ordocardioexercisestoincreaseheartrateandoxygensupplyandgetyour musclesreadytoliftweightsLinktoWorkoutProteinEachisbuiltaroundsplitprogramming,withtheadditionofpyramidsandincreasedvolumeformore advancedliftersStrengthPhaseLinktoExerciseSetsRepsSupersetADeadlift,8,8,BTheprogramhasbeenthoughtfullycomposedthroughyearsofpersonal experimentation,consultingtheresearch,andlearningfromexpertsalongthewayMuscleBuildingWorkoutsworkoutisdesignedtoincreaseyourmusclemassas muchaspossibleinweeks.Foralbfemale,thiswouldbeanywherefromgofproteinperdayProgramdesignerTimMcComseyofTRYMFitsaystherearethree maincomponentstotheWinterBulk-upprogramTheprogramfocusesonlargemusclegroups:chest,back,andlegs.Proteinisessentialforbuildingand maintainingmusclemass,especiallyforwomenwhostrengthtrain