9 Month Men's Muscle Building Program by Ben Greenfield
Author
Ben Greenfield
All plans by this CoachLength
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.
Sample Day 1
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
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
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
Cardio Intervals. 5 minute warm-up, then 2 minutes hard, 1 minute easy up to 15 minutes.
Sample Day 4
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
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
Perform the following as a circuit, 4x through. V-Ups – 1 x 10 No rest Hanging Leg Raises – 1 x 10 60s rest