GET BIG IN JUST 28 DAYS

Pack on lean size across your torso in just 16 workouts over the next four weeks with this laser-focused muscle-building programme

Do you want to add a serious amount of lean muscle mass in just 28 days? Then you’ve come to the right place because this four-week, 16-session training plan will do exactly that by pushing your body harder than it’s ever been pushed before. After all, getting out of your comfort zone and doing something you’ve not done before is the key to making rapid progress. The way this programme has been designed – with two sessions a week that work your chest and back directly, and two that work your arms both directly and indirectly – will mean you add significant muscle mass across your torso, while the high-intensity weights workouts will also strip away excess body fat. The result? A brand new body.

HERE’S HOW THE PLAN WORKS

To add as much lean muscle mass as possible over the next 28 days, while also stripping off body fat, it’s important you follow this training plan as closely as possible. It’s been designed to tax your major muscle groups, especially your chest and back, to radically transform how you look shirtless. The four-week plan is made up of four sessions a week, which you will ideally do on a Monday, Wednesday, Friday and Saturday. The Monday session targets your chest and back; the Wednesday one your legs and shoulders; the Friday session your chest and triceps; and the Saturday one your back and biceps. This means you’ll work your major upper-body muscles either directly or indirectly twice a week, and it’s this big increase in training volume that will stimulate these muscles into growing bigger quickly.

Each workout is made up of five moves. The first two moves form a superset and the final three moves make up a tri-set. This approach increases the amount of time per session you are working rather than resting, which will not only keep your muscles stimulated for longer but also keep your heart rate high to increase the rate of fat burn.

TEMPO TRAINING

To get the full effect from these workouts, you need to stick to the four-digit tempo code for each exercise. The first digit indicates how long in seconds you take to lower the weight, the second how long you pause at the bottom of the move, the third how long you take to lift the weight, and the final digit how long you pause at the top. The accumulated time under tension increases your heart rate to burn body fat and break down muscle tissue so it’s rebuilt bigger and stronger. Keep each rep smooth and controlled so your muscles – not momentum – do the work, and move through a full range of motion.