Hey, Guys welcome to fitshubworkout, in this article I will share FW4 muscle building workout plan. FW4 Muscle - The Best Workout Plan to Transform, by fitshubworkout. You can get the full workout plan or download PDF also. FW4 is a four-week muscle building workout plan, you can do it in the gym or home (The ultimate Home Workout plan) or outdoor. But this is a heavy muscle gain workout plan that's why I recommended to do it at thy GYM. It gives you a better result in just 4 weeks I assured you. Also, check the 8-week nutrition plan.
Or if you want to know how to lift weight faster for ultimate body growth follow this guide.
Read; The reason behind of flat belly.
Or if you want to know how to lift weight faster for ultimate body growth follow this guide.
Read; The reason behind of flat belly.
(For better result)
Creatine Monohydrate (BEST OVERALL)
Whey Protein (best price)
Whey Protein (without flavor / cheap rate)
BCAA (for faster recovery)
DAY-1
THIGHS & HAMSTRINGS
1) Leg extension ( warm-up set- 2)
2) Burble squats (warm-up set-4)
3) Burble squats (working set starts here- 4)
[Reps 8-10]
4) Burble hack squat [Reps 8-10 / 4 sets]
5) Leg extension [Reps 8-10 / 4 sets]
6) Lying leg curls ( warm-up sets- 4)
7) Lying leg curls [working Reps 8-10 / 4 sets]
8) Stiff leg dumbbell/burble dead lift [Reps 8-10]
9) Seated leg curl [Reps 8-10]
Read also: The ultimate abs solution
Read also: Pull-up guide for beginners
DAY-2
CHEST & TRICEPS
1) Incline dumbbell press ( warm-up set- 2)
2) Incline dumbbell press (working set starts here- 4)
[Reps 8-20]
3) Incline dumbbell flying [Reps 8-10]
4) Machine bench press [Reps 8-10]
5) Reverse grip triceps push down (warm-up sets- 3)
[Working reps 8-10]
6) Stead triceps press with two dumbbells [Reps 8-10]
DAY-3
DAY-4
BACK & BICEPS
1) Wide grip lat pull-down front side (warm-up sets – 4)
[Working sets – 3 / reps 8-10]
2) Lying T-Bar row [Reps 8-10 / sets 3]
3) Rack pull [Reps 8-10 / sets 3]
4) Stead cable row [Reps 8-10 / sets 3]
5) Burble curl (warm-up sets- 4)
[Working Reps- 8-10]
6) Standing dumbbell curl (with two dumbles)
[Reps 8-10]
DAY-5
SHOULDERS & CLAVES
1) Stead side lateral raise(sit) (warm-up sets-4)
[Working- 8-10 / sets 3]
2) Dumbbell kettle-bell push press [Reps 8-10 / sets 3]
3) Upride burble row [Reps 8-10 / sets 3]
4) Stead bent over rear delt raise [Reps 8-10 / sets 3]
5) Standing calf raise (warm-up sets- 4)
[Working reps- 8-15 / sets 4]
6) Sit calf raise [Reps 8-10 / sets 3]
Read also: The complete shoulder workout blueprint
DAY- 6
REST DAY
DAY- 7
REST DAY
NOTE:
FW4 week-2
FW4 week-3
FW4 week-4
Will update soon...
Conclusion
Fitshubworkout actually designed the FW4 plan is for those people who want to gain weight and build muscle mass very fast. But it depends on you.
You must have followed a proper diet plan and take the upper listed supplements for 100 per cent accurate results.
If you have any doubts or queries share your experience in the comments below.
Or if you find this article is useful, don't forget to share it...
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