STRONG FITNESS MAGAZINE GET STRONG SERIES STRONGER IN FOUR WEEKS Is your goal to get stronger? work, so say goodbye to your BUILD MUSCLE Then this is the program for you. comfort zone. But in four weeks, Designed as a four-day split, this when you’re seeing rounder AND STRENGTH routine is just what your body shoulders, tighter quads, and a needs to build lean, beautiful more sculpted back, you’ll know muscle and get into wicked it paid off. Ready to get strong? IN ONE MONTH. shape. It’s going to take hard Then let’s do this. STRONG FITNESS MAGAZINE GET STRONG SERIES THE PROGRAM HOW IT WORKS YOUR 4 WEEK PLAN Most muscle-building programs follow the classic protocol of 3-4 TRISET/SUPERSET SETS REPS sets of 8-12 reps to failure. In reality, there are many approaches to hypertrophy that still elicit growth while also sparking some new energy into your training regime. This program incorporates DAY ONE two techniques (along with others) to keep things challenging and interesting: one is a 6-12-24 rep protocol and the other is Double 1a. Flat Bench Press 6 Trisets. Both consist of three back-to-back-to-back exercises that work 1b. SB Decline Push-Up 2-3 12 the same muscle group, exhausting as many muscle fibers as possible. 1c. Incline DB Chest Press 24 2a. Triceps Dip 2-3 6 6-12-24 HOW TO: For the first Double Trisets HOW TO: In each 2b. Skull Crusher 12 exercise in the triset, use a heavy Double Triset, the first and third 2c. Cable Triceps Rope Extension 24 2-3 weight that barely allows you to exercises in each triset will be the 3a. Stability Ball Plank 30 sec perform 6 strict reps. Perform each same, but the reps will change. 3b. Side Crunch 15-20 3c. Medicine Ball Side Throw 10-12 rep with an explosive concentric Perform the first and second movement (that’s the “up”), exercises in the 8-10 rep range. For then a slow 4-second eccentric the third exercise, perform as many DAY TWO movement (the “down”). Once reps as possible (*AMRAP) using you complete 6 reps, immediately the exact same weight you did the 1a. Pull-Up 3-4 8-10 perform the next exercise. Use a first time. You may only 1b. Bent-Over Row 8-10 1c. Pull-Up *AMRAP weight that barely allows you to be able to do 2-4 reps in 3-4 complete 12 reps, with a 2 second the beginning, but as your strength, 2a. Cable Pullover 10 2b. Seated Cable Face-Pull 10 eccentric movement. For the third endurance and power improve, you 3-4 exercise use a very light weight that should be able to complete about 3a. Incline DB Biceps Curl 8-10 allows you to complete 24 reps. 4-6 reps by the end of the phase. 3b. Preacher Curl 8-10 3c. Incline DB Biceps Curl *AMRAP Perform the exercise using a high Rest for approximately 3 minutes speed for both the eccentric and after each Double Triset with concentric movements. Once you minimal rest between exercises. DAY THREE have completed the triset, rest for 3 minutes, then repeat for a total of 1a. Leg Press 6 2-3 trisets. 1b. DB Bulgarian Split Squat 2-3 12 1c. Leg Extension 24 EACH WEEK: FOLLOW A WEEKLY ROUTINE OF 2a. Stiff-Legged Deadlift 2-3 6 TWO DAYS ON, THEN ONE DAY OF REST. 2b. Barbell Hip Thrust 12 2c. Lying Hamstring Curl 24 DAY FOUR 1a. Seated DB Shoulder Press 8-10 3-4 1b. BB Upright Row 8-10 1c. Seated DB Shoulder Press *AMRAP 2a. Alternate DB Front Raise 10 2b. Cable Rear Delt Flye 4 10 3a. Side Plank and Cable Row 12 3b. Cable Palloff Press 3-4 12 3c. Medicine Ball Slam 12 3d. Seated MB Twist 12 *AMRAP = AS MANY REPS AS POSSIBLE.