20 Week Month Men's Muscle Building Plan

Questions for the Skinny Guys Who Wonder What This Training Plan is All About:

Are you a thin or lean body type who has always struggled with skinny arms, skinny legs, or a flat chest?

Do you feel like you have bony shoulders, elbows and knees with little to no muscle mass development?

Do you constantly waste time at the gym trying to figure out how to build mass and get bigger?

Then this 20 week program will suit your needs. Ben Greenfield, one of the top personal trainers in the nation, knows exactly how to make you huge and ripped. In college, he morphed from 170 pounds and 9% body fat up to 205 pounds and 3% body fat – and he used the exact secrets that he now shares in this training plan.

So if you’re a skinny guy who is ready to get big, this plan is for you!

Sample Day 1
Muscle Mass 1

Complete each pair of exercises as a superset - go 3-4x through each superset, with 10-12 reps for each exercise. Rest 60-90 seconds after you finish each set of exercises (superset 1 = bench press to bench rows, superset 2 = shoulder press to reverse rows, etc). Choose a weight that does not allow you to complete any more than 3+ the number of the high recommended rep range - meaning that if the recommendation is 10-12, then you should choose a weight that does not allow you to do more than 15.

Sample Day 3
Calorie Blasting Intervals 1

Choose bike, run, elliptical, rowing machine, or stairclimber. Warm-up for 5 minutes, then perform 1 minute as hard as possible, followed by 4 minutes at an easy pace. Repeat 4x for a total of 5 intervals.

Sample Day 4
Muscle Mass 2

Complete each pair of exercises as a superset - go 3-4x through each superset, with 10-12 reps for each exercise. Rest 60-90 seconds after you finish each set of exercises (superset 1 = squats to curls, superset 2 = right lunges to left lunges, etc). Choose a weight that does not allow you to complete any more than 3+ the number of the high recommended rep range - meaning that if the recommendation is 10-12, then you should choose a weight that does not allow you to do more than 15.

Sample Day 6
Abs 1

Warm-up with 25 crunches, then perform the following circuit 4-5x through, 15-20 reps for each set, with minimal rest between exercises.

Sample Day 7
Calorie Blasting Intervals 2

Choose bike, run, elliptical, rowing machine, or stairclimber. Warm-up for 5 minutes, then perform 30 seconds hard, 30 seconds easy, 1 minute hard, 1 minute easy, 2 minutes hard, 2 minutes easy a total of 4x through.

Sample Day 8
Muscle Mass 1

Complete each pair of exercises as a superset - go 3-4x through each superset, with 10-12 reps for each exercise. Rest 60-90 seconds after you finish each set of exercises (superset 1 = bench press to bench rows, superset 2 = shoulder press to reverse rows, etc). Choose a weight that does not allow you to complete any more than 3+ the number of the high recommended rep range - meaning that if the recommendation is 10-12, then you should choose a weight that does not allow you to do more than 15.

Sample Day 10
Calorie Blasting Intervals 1

Choose bike, run, elliptical, rowing machine, or stairclimber. Warm-up for 5 minutes, then perform 1 minute as hard as possible, followed by 4 minutes at an easy pace. Repeat 4x for a total of 5 intervals.

Ben Greenfield
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Ben Greenfield

I coach groups, teams and individuals from around the world for triathlon, cycling, swimming, running, obstacle racing, adventure racing, bodybuilding, muscle gain, fat loss, anti-aging and cognitive performance.

A full list of my consultation, coaching and training services is at http://greenfieldfitnesssystems.com, where you can see my concierge Ultimate coaching , and also 20 and 60 minute consultation and pre-written training and nutrition plans.