9 Month Men's Muscle Building Program by Ben Greenfield
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This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.
Still have questions about this plan?Plan Description
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.
Stats
Average Weekly Breakdown
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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