Week 4 of Our Proven 6-Week Fitness Program: Lean Muscle Growth
Welcome to Gymnos.us, where we're committed to helping you achieve your fitness goals. Our muscle building program is designed to take your workouts to the next level. This week, we'll continue to focus on slow repetitions and increasing weights while training each muscle group twice a week. Our workouts are designed to challenge you and help you build lean muscle mass. With our expert guidance and a dedication to hard work, you'll be amazed at the results you can achieve. So let's power up your workout and get ready to take your fitness to the next level with Gymnos.us.
Week 4 Workout Plan:
Monday: Legs
- Barbell Squats: 3 sets x 6 reps (slow tempo, increased weight)
- Leg Press: 3 sets x 8 reps (slow tempo, increased weight)
- Walking Lunges: 3 sets x 10 reps (slow tempo, increased weight)
- Leg Extension: 3 sets x 10 reps (slow tempo, increased weight)
- Romanian Deadlift: 3 sets x 10 reps (slow tempo, increased weight)
Tuesday: Back and Biceps
- Pull-Ups: 3 sets x 6 reps (slow tempo)
- Seated Cable Rows: 3 sets x 8 reps (slow tempo)
- Single Arm Dumbbell Row: 3 sets x 10 reps (slow tempo)
- Hammer Curl: 3 sets x 10 reps (slow tempo)
- Concentration Curl: 3 sets x 10 reps (slow tempo)
Wednesday: Rest Day
Thursday: Legs
- Deadlifts: 3 sets x 6 reps (slow tempo, increased weight)
- Leg Curl: 3 sets x 8 reps (slow tempo, increased weight)
- Bulgarian Split Squat: 3 sets x 10 reps (slow tempo, increased weight)
- Calf Raises: 3 sets x 10 reps (slow tempo, increased weight)
- Barbell Hip Thrust: 3 sets x 10 reps (slow tempo, increased weight)
Friday: Chest and Triceps
- Bench Press: 3 sets x 6 reps (slow tempo, increased weight)
- Dumbbell Fly: 3 sets x 8 reps (slow tempo, increased weight)
- Close-Grip Bench Press: 3 sets x 10 reps (slow tempo, increased weight)
- Tricep Pushdown: 3 sets x 10 reps (slow tempo, increased weight)
- Overhead Tricep Extension: 3 sets x 10 reps (slow tempo, increased weight)
Saturday: Cardio
- Choose any cardio machine and perform 30 minutes of high-intensity interval training (HIIT).
Sunday: Rest Day
Congratulations on making it to Week 4 of our advanced gym routine! You've already accomplished so much, but there's still so much more to achieve. This week, we're increasing the weights and focusing on slow repetitions to build even more muscle and burn more fat. As your personal trainer, I encourage you to stay committed, push yourself to new limits, and celebrate your progress. Remember, the only way to achieve your fitness goals is to challenge yourself and stay consistent. Let's continue to work hard, have fun, and get the results we desire with this advanced gym routine!
