9 Month Men's Muscle Building Program by Ben Greenfield

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9 Month Men's Muscle Building Program by Ben Greenfield

Author

Ben Greenfield

All plans by this Coach

Length

20 Weeks

Typical Week

7 Strength, 3 Bike

Plan Specs

advanced

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Summary

This program is designed for the average guy who has trouble putting on muscle or losing fat. It is designed with a combination of cardiovascular intervals and full body lifting routines to rapidly add lean muscle mass while simultaneously toning and achieving a "ripped" look.

Ben Greenfield

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.

Sample Day 1

Muscle Mass Workout A

Perform indicated 8-10 reps for each set. Rest periods are 60-90 seconds after each set. Gradually build to a heavier weight for the final 2 sets of each exercise. Use the workout attachment for workout details and to record weights. Benchpress - 4 sets Incline Press - 3 sets Incline Flies - 3 sets Shoulder Press - 4 sets Upright Rows - 3 sets Side Raises - 3 sets Cable Pushdown - 3 sets Kickbacks - 3 sets If necessary, you can superset (perform back-to-back sets) for Upright Rows and Side Raises, and for Cable Pushdowns and Kickbacks.

Sample Day 2

Muscle Mass Workout B

Perform indicated 8-10 reps for each set. Rest periods are 60-90 seconds after each set. Gradually build to a heavier weight for the final 2 sets of each exercise. Use the workout attachment for workout details and to record weights. Squat - 4 sets Machine Leg Ext - 3 sets Machine Leg Curls- 3 sets Calf Raises- 3 sets Lat Pulldowns - 4 sets Seated Row - 4 sets Bicep Curl - 4 sets If necessary, you can superset (perform back-to-back sets) for Leg Curls and Calf Raises, and for Seated Rows and Bicep Curls

Sample Day 3

Muscular Abs 1

Perform the following exercises as a circuit, 4x through. Med Ball Incline Crunch w/ Twists – 1 x 10 No rest Low Back Extensions w/ Weight Plate – 1 x 10 60s rest

Sample Day 3

X-train

Cardio Intervals. 5 minute warm-up, then 2 minutes hard, 1 minute easy up to 15 minutes.

Sample Day 4

Muscle Mass Workout A

Perform indicated 8-10 reps for each set. Rest periods are 60-90 seconds after each set. Gradually build to a heavier weight for the final 2 sets of each exercise. Use the workout attachment for workout details and to record weights. Benchpress - 4 sets Incline Press - 3 sets Incline Flies - 3 sets Shoulder Press - 4 sets Upright Rows - 3 sets Side Raises - 3 sets Cable Pushdown - 3 sets Kickbacks - 3 sets If necessary, you can superset (perform back-to-back sets) for Upright Rows and Side Raises, and for Cable Pushdowns and Kickbacks.

Sample Day 5

Muscle Mass Workout B

Perform indicated 8-10 reps for each set. Rest periods are 60-90 seconds after each set. Gradually build to a heavier weight for the final 2 sets of each exercise. Use the workout attachment for workout details and to record weights. Squat - 4 sets Machine Leg Ext - 3 sets Machine Leg Curls- 3 sets Calf Raises- 3 sets Lat Pulldowns - 4 sets Seated Row - 4 sets Bicep Curl - 4 sets If necessary, you can superset (perform back-to-back sets) for Leg Curls and Calf Raises, and for Seated Rows and Bicep Curls

Sample Day 6

Muscular Abs 2

Perform the following as a circuit, 4x through. V-Ups – 1 x 10 No rest Hanging Leg Raises – 1 x 10 60s rest

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