A Four-Week Gym Workout Routine To Get Big And Lean

A Four-Week Gym Workout Routine To Get Big And Lean

A Four-Week Gym Workout Routine To Get Big And Lean

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FittnessPhiladelphia, PA - This article will give you an Intermix workout plan and tips on how to do supersets and Pyramid sets. You'll also learn how to include cardio workouts in your routine. Once you've mastered the Intermix, you can move on to the next step: increasing your weight. It may take a few weeks to notice any noticeable changes, so track your progress on a notebook or notes app.

Intermix workout plan

In Week One of this Four-Week Gym Workout Routine, you will train your upper and lower bodies separately. Then, in Week Two, you will train the same body part twice a week. In Week Three, you'll train your shoulders and calves. After a few weeks of doing the same workouts, your abs and shoulders will begin to respond to repeated workouts.

You can also increase your weight at the gym after weeks one and two. After week three, you can increase your weight a little more. For week four, you can keep track of your progress by keeping a diary or using a notebook. You can also use an app to track your progress. It will be helpful to track your progress as you work out. The next four weeks are critical for your progress and to avoid injuries.

Pyramid sets

Pyramid sets are one of the best workout regimens for building mass. Pyramid sets are a basic exercise scheme that uses a descending progression to build mass. As the name implies, you start with the lightest weight possible and gradually increase the weight of each set. This exercise routine is a form of metabolic overload. By doing a high volume of reps, you build muscle.

The pyramid training routine is an exercise program based on a stepped progression, starting light and increasing weight as you progress. In this way, you are gradually building muscle mass by limiting the rep range. The workout routine also starts with a lightweight and progresses to heavier weights, which are more advanced. The pyramid training routine also includes warm-up sets, which prepare your muscles for heavy lifts.


Using supersets is a great way to change up your gym workout routine. You can use them to work different muscle groups or two activities, such as a weight-lifting session followed by cardio. Pick two exercises and do them one after the other, with at least 30 seconds between exercises. This will give you more variety than you'd get from doing the same exercises every day. Supersets don't necessarily have to be the same muscle group. They can be opposing or different parts of the body.

Another major disadvantage of using supersets is that you need to take more rest between exercises. This means using lighter weights and completing fewer total sets. Although supersets do add volume to your gym workouts, they do not increase the quality of the volume you do. To maximize your results, try to alternate between supersets and standard exercises. You'll be glad you did!

Cardio workouts

Incorporating cardio workouts into your exercise routine is vital if you want to build lean muscle and burn fat. While cardio has numerous benefits, it adds yet another variable to the equation. While gaining weight and muscle is not rocket science, combining the two doesn't guarantee the desired results. The following are some tips for combining cardio with other types of exercises. Read on to learn more.

Cardio workouts should be done regularly, preferably three times a week. For beginners, it is advisable to perform simple, low-impact cardio, like walking or jogging for five to 10 minutes, then repeat a few times. Please don't overdo it and risk sustaining an injury. Remember to warm up your muscles before the workout to avoid injury. You should always check with your doctor before starting a new cardiovascular workout.

Weight training

Week 1 of your workout plan should include three sets of each exercise. Your total workload should be nine sets for each body part. This will allow you to perform eight to twelve repetitions per set, which is ideal for muscle growth (called hypertrophy).

The next week of your workout plan should include a three-day training split. You train each major body part twice weekly, with a day off in between. The days you train will be divided into upper and lower-body days, with Tuesday and Friday being recovery days. You'll train each body part twice on Monday, Friday, and Saturday, with Wednesday and Sunday being recovery days.

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