Muscle Building Workouts and Strength Training Programs

If you're interested in building muscle strength, increasing muscle mass or achieving an impressively powerful body, we have a range of gym workout plans and training programs to suit.

qfit muscle building workouts cover a full range of experience levels and can be used at any professional gym - with alternative machine exercises available from your digital personal trainer, if needed.

Designed for maximum muscle strength and size, these total body workouts will increase the intensity of your training regime. Stimulate your muscle growth, metabolism, heart-rate and natural hormone production using a combination of weight lifting, resistance training and advanced bodybuilding techniques.

Every qfit workout plan runs for six weeks and comes with step-by-step instructions, a training diary designed to plan (to record your progress as you go) and full video tuition from your digital personal trainer, Campbell Bannerman.

Break your current routine and step-up to a whole new level of fitness with a qfit muscle building workout. Update your plan every six weeks to maintain periodization, for maximum physical development. The number of days per week you go to the gym to build muscle, will help determine the right plan for you.

The qfit muscle building workouts and strength training programs are summarised in the following table. Click-thru for more information about each plan.


	3 Day Muscle Gain – Build and condition your muscles for better muscle density and shape. Training 3 days per week, this workout is for beginners or anyone starting back at the gym after an extended break. RPE: 65-80%	$30
	4 Day Muscle Gain – A muscle conditioning and base strength workout for those who have 4 days a week to train. Building muscle strength, size and density can be achieved with this gym program. RPE: 75-90%	$35
	3 Day Hyper-Go™ – Get the balance between an intense strength training workout and a busy schedule with this 3 day per week hypertrophy "excessive growth" weight lifting workout. RPE: 90%	$30
	4 Day Hyper-Grow™ – A high intensity hypertrophy "excessive growth" training program with advanced bodybuilding techniques. Hyper-Grow your muscles, 4 days per week. RPE: 90%	$35
	6 Day Muscle Gain – A very high intensity hypertrophy "excessive growth" bodybuilding workout. Training 6 days per week, this advanced program will have you working at the gym, to maximum capacity. RPE: 90-100%	$45
	6 Day Body Blitz – A very high intensity hypertrophy "excessive growth" bodybuilding training program, "blitzing" one major muscle group plus abs each day. Workout 6 days a week. RPE: 95%	$45

Get all the support you need.

Once you buy your first qfit muscle building workout plan, you automatically become a 'My qfit' Member - providing you with access to all your workout plan instructions, training diary and video instructions from your digital personal trainer.

View all the qfit video files online, then download them on-demand to your phone handset or MP4 player. Have qfit: your digital personal trainer guide you every step of the way. With the qfit system, you really can't make a mistake.

You will be given full access to over 40 expert articles contained within our knowledgebase library. Topics cover health and fitness issues, nutritional and dietary information, as well as supplementation requirements needed by anyone wanting to build serious muscle.

Every new qfit member also receives the 'q-guide' which is a motivational and informative email sent for eight weeks - to ensure you're up-to-speed with tips, tricks and recommendations from your digital personal trainer, and to keep you on-track.

At any time, if you have any questions, you can also email your trainer, at no extra cost. It's all just part of the service.

Workout at your gym

At a time that suits you

With your digital personal trainer

You'll see real results

Which workout plan is right for me?
Your training experience is measured by the Rate of Perceived Exertion (RPE) which is otherwise known as your workout intensity.

This is based on how much effort you exert to perform every repetition of every exercise during your daily workout routine.

A beginners intensity range has an RPE of around 65%. More experienced bodybuilders have an RPE at the 90-100% level.

Check more information within each qfit workout plan to see how many exercises are contained within the plan.

The number of days you currently dedicate to building muscle will also help determine the right qfit workout plan for you.

How do I get the most out of using qfit muscle building workouts?
When building muscle strength, it is vital that you perform every exercise with perfect form. Concentrate the majority of effort in the muscles you are training.

Your digital personal trainer will demonstrate every exercise in video format to ensure you know what you're doing. You will also have full printed instructions to assist.

After mastering the art of performing each exercise, make daily improvements to your exercise intensity by increasing the amount of weight you use.

Always stick to the plan. If working out to the plan becomes easy, update your plan.

When is the right time to update my qfit workout plan?
Typically, your muscles will get used to performing the same routine within six weeks. Even if you increase the weights for each exercise, your muscle memory will take over and reduce your performance results.

Don't let your workout intensity fail. Instead, shock your body with a new qfit workout plan. This is called "periodization training" and this is the key to continued muscle growth.

Remember, when it comes to building muscle strength: "Where there's no pain, there's no gain".

Other gym programs from qfit

Lose weight the healthy way. Weight loss workout plans for beginners. Weight loss workouts. Advanced weight loss workout program.

Gym fitness programs and workout plans for an athletic body. Functional strength workout program. Endurance training workout. Total body workouts. Power circuit programs for muscle definition. Six pack abs workout.

Home gym: Free-weights training workout.

Example Article: Breaking the Strength Building Plateau

The following is an extract from an article in our Knowledge Base. These are the types of articles available to our members.

Breaking the Strength Building Plateau

If you've been pumping iron for a while and building muscle strength, chances are that you've come up against the proverbial brick wall a number of times and hit a plateau. Your muscles just stop achieving the types of results you're usually used to. Bodybuilders experience this all the time and through experience they realise that the onset of the muscle building plateau is usually after about six weeks of doing a set routine.

Bodybuilding by definition takes a cosmetic approach to achieving the epitome of health, fitness and vitality. To an untrained eye, the bodybuilder "looks" like they are in excellent shape but what is the true strength of a bodybuilder when compared to an athlete?

Read more >>

About your qfit membership

When signing up to a qfit Workout Plan you are automatically enrolled as a member to My qfit - a special members area designed to help you gain the most from your workout program. You will have unlimited access to this area, including all instructional videos, for the 6 weeks of your qfit Workout Plan. After 6 weeks full membership can be renewed by purchasing a new program.

We've designed the qfit Workout Plans so you'll get a digital personal trainer without the cost. To do that, we know there's a volume of information you need as well as the workouts themselves, including keeping you motivated and on track to your goals.

By paying for a qfit Workout Plan, you purchase your first 6 week workout and get access to all of the qfit Workout Plan including:

your professionally developed workout based on your goal and experience
a video introduction on the program from our personal trainer explaining all you need to know about how to undertake your program
full videos of all the exercises, as well as detailed descriptions
downloadable file containing photos, diary sheets and workout information which you can print to take to the gym
access to mobile site so you can access your routine on your 3G mobile phone (coming soon)
the first 6 weeks of our 18 week motivational and informational email program to help improve your knowledge, help you keep motivated
access to our library of information providing details on improving health, working out effectively, nutrition and much, much more.

After the first six weeks, if you then wish to continue, you can purchase a new program. If you decide not to update, you will still have access to your member area, however we reserve the right to limit the functionality of that membership.