Now you’re pumped to go hit the gym! A split workout routine is a very effective approach to build muscle mass. If I wanted to add cardio to the end of every workout, what would you reccomend the intensity and length be? Get your weightlifting straps, belt, and mix up your pre-workout, because that’s exactly what you’re about to do! It’s been designed by our team of prep coaches to give you all the tools you need to carve out a podium physique. Unless you're a brain surgeon or Reggie Jackson (who was actually in my gym not too long ago on his cell phone), put away your phone. Solid program that I will definitely either repeat or use days from. Perform each workout (Day 1 through Day 6) once per week. As you know, taking supplements is a big part of gaining ripped mass. Good luck! Thursday – Shoulders. You can read more about supplements for gaining muscle mass and what I recommend in this post: Best Bodybuilding Supplement Stack for Mass. __CONFIG_colors_palette__{"active_palette":0,"config":{"colors":{"62516":{"name":"Main Accent","parent":-1}},"gradients":[]},"palettes":[{"name":"Default Palette","value":{"colors":{"62516":{"val":"var(--tcb-skin-color-0)"}},"gradients":[]}}]}__CONFIG_colors_palette__, __CONFIG_colors_palette__{"active_palette":0,"config":{"colors":{"f3080":{"name":"Main Accent","parent":-1},"f2bba":{"name":"Main Light 10","parent":"f3080"},"trewq":{"name":"Main Light 30","parent":"f3080"},"poiuy":{"name":"Main Light 80","parent":"f3080"},"f83d7":{"name":"Main Light 80","parent":"f3080"},"frty6":{"name":"Main Light 45","parent":"f3080"},"flktr":{"name":"Main Light 80","parent":"f3080"}},"gradients":[]},"palettes":[{"name":"Default","value":{"colors":{"f3080":{"val":"rgba(23, 23, 22, 0.7)"},"f2bba":{"val":"rgba(23, 23, 22, 0.5)","hsl_parent_dependency":{"h":60,"l":0.09,"s":0.02}},"trewq":{"val":"rgba(23, 23, 22, 0.7)","hsl_parent_dependency":{"h":60,"l":0.09,"s":0.02}},"poiuy":{"val":"rgba(23, 23, 22, 0.35)","hsl_parent_dependency":{"h":60,"l":0.09,"s":0.02}},"f83d7":{"val":"rgba(23, 23, 22, 0.4)","hsl_parent_dependency":{"h":60,"l":0.09,"s":0.02}},"frty6":{"val":"rgba(23, 23, 22, 0.2)","hsl_parent_dependency":{"h":60,"l":0.09,"s":0.02}},"flktr":{"val":"rgba(23, 23, 22, 0.8)","hsl_parent_dependency":{"h":60,"l":0.09,"s":0.02}}},"gradients":[]},"original":{"colors":{"f3080":{"val":"rgb(23, 23, 22)","hsl":{"h":60,"s":0.02,"l":0.09}},"f2bba":{"val":"rgba(23, 23, 22, 0.5)","hsl_parent_dependency":{"h":60,"s":0.02,"l":0.09,"a":0.5}},"trewq":{"val":"rgba(23, 23, 22, 0.7)","hsl_parent_dependency":{"h":60,"s":0.02,"l":0.09,"a":0.7}},"poiuy":{"val":"rgba(23, 23, 22, 0.35)","hsl_parent_dependency":{"h":60,"s":0.02,"l":0.09,"a":0.35}},"f83d7":{"val":"rgba(23, 23, 22, 0.4)","hsl_parent_dependency":{"h":60,"s":0.02,"l":0.09,"a":0.4}},"frty6":{"val":"rgba(23, 23, 22, 0.2)","hsl_parent_dependency":{"h":60,"s":0.02,"l":0.09,"a":0.2}},"flktr":{"val":"rgba(23, 23, 22, 0.8)","hsl_parent_dependency":{"h":60,"s":0.02,"l":0.09,"a":0.8}}},"gradients":[]}}]}__CONFIG_colors_palette__, Workout Program to Get Jacked: 4 Day Bodybuilding Routine, Training Legs Twice A Week: How to Build Bigger Legs, Leg Press Foot Positions for More Mass and Definition, Supersets For Shoulders: Workout For Building Huge Delts, Supersets for Bis and Tris: 3 Workouts to Build Massive Arms, Training Legs Twice a Week: How to Build Bigger Legs, Eat to Gain Muscle: My Personal Story as a Hardgainer, The exercises in this plan are kept to basic exercises, You’ll be doing plenty of compound exercises to build and continue building your foundation, And you’ll be doing certain techniques to ramp up the intensity of your workouts, Combination of compound exercises with techniques to increase intensity, You DO need a ‘real gym’ for this program, For best results, do cardio 4-5 days per week for at least 30 minutes per session, Make sure you’re getting plenty of rest to recover from your workouts, Warmup sets are not included in this program so make sure you warm up thoroughly before starting your working sets, Take at least 1 rest day between 2 consecutive workouts, Don’t take more than 2 rest days in a row, Keep your diet simple; don’t overcomplicate, Just eat healthy sources of food and plenty of it, serving of broccoli (or any green vegetables), Creatine monohydrate (pre and post-workout), Whey protein powder (for post-workout and between meals), Get your head in the right space. 3 exercises in a row? Make sure you’re getting plenty of rest to recover from your workouts. Email: click here. Maybe pick a variation that is not already listed within the workout and add it in place of the leg press. You’ll get all of those details, but first I want to help you with the mindset that it takes for this goal…. Can you recommend an alternative for that particular exercise? This 4 days workout routine makes use of a range of reps, including very high (20) and very low (6). 5 sets of 20 on leg press…really? What would you suggest? Weighted lunges or Bulgarian split squats would be a great alternative to the leg press. If you need longer in between sets, take a little longer to rest in between sets. routine to burn fat and get ripped! This is where you hold both dumbbells up and bring one arm at a time down while holding the other up. Great pump and left me feeling smoked after each and every day. Repeat for 4 weeks. The Workout Plan to Get Ripped in 7 Days. In just two months you’ll be unrecognizable. With that said, be cautious about subbing exercises and switching the workout order. Is it normal? Highlights and notes for the Get Jacked Workout: There are a few different ways you can set up the Get Jacked workout schedule. Food is imperative to gaining shredded muscle. The workouts below don't include warm-up sets. So happy to hear about your success with the program! If I wanted to give this (compound) another round, could I tweak it and load up heavy on the first/second sets while going down on reps and load down on the next 1 or 2 and go up on the reps? For weeks Best Stability Ball Workout Video If you’re new to the exercise ball, this is a great place to start. Visit the post for more. hello, I have a question please. I chose Fast Shred because my primary goal atm is fat loss with muscle building a close second. by John Alvino ... Day 4: Workout 3 will build your entire body, but focuses on upper body. For those looking for a more in-depth resource to teach them how to lose fat, we’ve created a FREE 5 day Fat Loss Email Course. The compound set drastically increases the muscle’s time under tension, thus causing greater overall muscle damage. Tap into to your mental power and make that commitment to yourself that you’re going to continue pushing through everyday, no matter what. So could I do upper, lower, upper, lower. Hi josh can I do this in a 4day row as that’s how it would work out around my routine as I swim aswell? Yes, I would recommend eccentric only upon reaching failure. Gym is the place where nobody will judge you as long as you work hard. Keep up with it, customize the rest days as needed mass-building workout plan to gain ripped.! Intermediate to advanced bodybuilders who want to build a big and muscular using... To that place where you’re living bodybuilding day in and day out workout with... 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