The Massive Muscle Bulk-Up: How to Gain 5 Pounds in 4 Weeks

The Routines

Here is one workout for each of the days in a chest/back, shoulders/arms, and leg split and one each for Upper Body, Lower Body split. We’ve also included 2 example HIIT workouts for those trying to lose fat. Lifting programs don’t differ for body type (skinny vs bigger), says Arent.

Chest/Back

Deadlift: 4×6-10 reps with 120-180 sec rest
DB Bench Press: 4x 6-10 with 120-180 sec rest
Seated Row: 4×6-10 with 120 sec rest
DB Incline Press: 4×6-10 with 120 sec rest
Wide Grip Pulldown: 4×8-12 with 90-120 sec rest
Pec Deck: 3×8-12 with 90-120 sec rest
Straight Arm Pulldown: 3×8-12 with 90 sec rest

Shoulders/Arms

Arnold Presses: 3×6-10 with 120-180 sec rest
Shrugs: 3×6-10 with 120-180 sec rest
DB Lateral Raises: 3×8-12 with 90-120 sec rest
Reverse Pec Deck: 3×8-12 with 90-120 sec rest
Tricep Pushdowns (rope): 3×8-12 with 90 sec rest
DB Bicep Curls: 3×8-12 with 90 sec rest
DB Tricep Extensions: 3×8-12 with 90 sec rest
DB Hammer Curls: 3×8-12 with 90 sec rest

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