Muscle Workout

肌肉锻炼

Are you an intermediate or advanced trainee looking to build muscle mass fast? If so, welcome to the program I simply call The Muscle Building Workout Routine.

The Muscle Building Workout Routine is the completely FREE weight training program that I recommend most often to people looking to build any amount of muscle mass as fast as possible.

This workout routine is designed to work for both men and women, young and old, people looking to build a significant amount of muscle and get “big” or build a small amount of muscle and just get “toned.”

Basically, if you’re past the beginner’s stage and your primary goal is building muscle or improving the way your body looks in virtually any capacity, this program is for you.

Now let’s get down to the details…

The Schedule

The Muscle Building Workout Routine uses an upper/lower split, which is the split most often used and recommended by literally every single expert whose opinions I value (as opposed to the drugged up genetic freaks whose opinions are meaningless).

The big reason the upper/lower split gets so much love is because it allows for each muscle group/body part to be trained to some degree between once every 3rd and 5th day depending on the specific split variation you choose (more on those in a second).

And, as I’ve previously explained, this workout frequency of about-twice-per-week is what is scientifically proven to work best for building muscle for anyone past the beginner’s stage.

So, let’s take a look at the 2 most common versions of the upper/lower split…

Upper/Lower Split: 4 Day Version

Monday: Upper Body A Workout

Tuesday: Lower Body A Workout

Wednesday: off

Thursday: Upper Body B Workout

Friday: Lower Body B Workout

Saturday: off

Sunday: off

In this 4 day version, each muscle group gets trained once every 3rd or 4th day, which is right within the ideal frequency range for building muscle mass at the optimal rate.

While this specific template is probably the most common (people like having weekends off), the exact days you choose really doesn’t matter as long as the same 2 on/1 off/2 on/2 off format is kept intact.

Upper/Lower Split: 3 Day Version

Week 1

Monday: Upper Body A Workout

Tuesday: off

Wednesday: Lower Body A Workout

Thursday: off

Friday: Upper Body B Workout

Saturday: off

Sunday: off

Week 2

Monday: Lower Body B Workout

Tuesday: off

Wednesday: Upper Body A Workout

Thursday: off

Friday: Lower Body A Workout

Saturday: off

Sunday: off

In this 3 day version, each muscle group gets trained once every 4th or 5th day. While it is just slightly less frequent than the 4 day version, it’s still perfectly within the ideal frequency range for building muscle mass at the optimal rate.

And once again, while this template is usually the most common, the exact days you choose doesn’t matter at all as long as the same 1 on/1 off/1 on/1 off/1 on/2 off format is kept in tact.

Now Select Your Version Of The Upper/Lower Split

So, those are the two scheduling options for The Muscle Building Workout Routine. All you need to do is pick one.

They will both work perfectly, so you honestly can’t go wrong with either version. Just pick the one the seems best for you, your preferences and your schedule.

If you need help deciding, check out my more detailed breakdown of both versions here: upper/lower split.

The Workouts

Just like most weight training programs built around the upper/lower split, The Muscle Building Workout Routine divides everything up into 2 different types of workouts.

One will train your entire upper body to some degree (chest, back, shoulders, biceps, and triceps), and one will train your entire lower body to some degree (quads, hamstrings, calves, and abs as well).

You will then do 2 (or about 2) of each workout per week depending on exactly which variation of the split you decide to use (again, either will be perfect).