Base Strength Training Plan: 4 Day Muscle Gain

Have you been working out at the gym and are familiar with a basic weight training workout? Now it's time to achieve greater results and progress to the next level. Now it's time for the qfit 4 Day Muscle Gain workout plan.

This base strength training workout program is the next step for those who have completed our 3 Day Muscle Gain workout plan. It include s medium intensity muscle growth resistance training exercises, plus light cardio.

Experienced trainers can also benefit from this base strength workout plan by using maximum weight levels, in-line with their experience. Doing this will ensure that your base strength foundations are reinforced to get to the next level of growth.

Your digital personal trainer, Campbell Bannerman, also introduces the bodybuilding technique pre-exhaustion, which teaches you to combine an isolation exercise followed immediately by a compound exercise.

When you’re doing these gym exercises, you’ll need to allocate 4 days a week, which you can do in various combinations - such as 4 days straight, with a cardio day on one of your rest days, or perhaps you may prefer 2 days on, one day off. You can even mix it with 3 days on, one day off, where the third day is a cardio day. Mix the routine to suit your lifestyle.

There is a complete video introduction that helps to explain these concepts to you and to take you through everything you need to know to perform your workout. In the introduction Cambpell Bannerman covers these topics:

• The amount of time for each session and each routine
  
• How to do each exercise with proper form
  
• The progression of intensity
• The workout plan outline
• Change in exercises and routine updates
• Equipment availability
• Dietary and nutritional considerations
• Evaluating your progress
• All about getting the most out of this medium intensity workout.
  

Download Pack

In addition to the complete video instructions and exercises, we've also prepared download packs that contain everything you need to do your workouts:

Sample Routine: 4 Day Muscle Gain

Chest / Triceps / Legs / Abs — Routine Day 1

	Day 1
Workout Intensity	75%
Rest between Exercises	1-1.5 min
Cardio
Your Choice	10 min warmup
Chest
Pec Fly Machine	Pre-Exhaustion 3 sets 12/12/10 reps
Push Up
Dumbbell Incline Flyes	Pre-Exhaustion 3 sets 12/12/10 reps
Dumbbell Incline Chest Press
Tricep
Barbell Lying Overhead Tricep Extension	Pre-Exhaustion 3 sets 12/12/10 reps
Barbell Bench Press
Leg
Squat Rack Squats	Pre-Exhaustion 3 sets 12/12/10 reps
Barbell Bench Press
Abs
Roman Chair Obliques	20
Core Bosu Mega Crunch	20
Core Bosu Elbow to Knee	20
Core Hands Up Weight to Toes	20