50 day workout plan

The Best Ways to Lose Weight & Get in Shape in 50 Days

  1. g back after a long hiatus, it might take you the first 14 days of your plan to get into a groove. Work up to at least 30
  2. The Plan for Men Trying Something New First, complete beginners at 50 should be coaxed into having the confidence to do basic movement drills, says Lazarus. A lunge, a side lunge, stepping up or..
  3. HIIT is the best workout for ​50 year old men because it helps to boost your metabolism for fat burning and keep your heart healthy. Doing HIIT workouts will help you to see results if your main goals are weight loss. These workouts will best be done on cardio equipment, since you can easily keep track of your pace
  4. The over 50 workout program for men has been divided into 10 exercises, each set should be between 8-10 reps and 3-4 sets with 30 seconds rest in between lifts. Round 1: Traditional Curls Curls target the biceps, front, and upper arm muscles
  5. Patrick Schwarzenegger went into 2021 with the goal of gaining 25 pounds of muscle in order to prepare for his next role. In order to do so, the actor overhauled his nutrition, and committed to.

The Breakdown. To maximize the number of workouts during the 60 day period, as well as maximize the total number of recovery days, this program is built around a 4-day training split, which includes: Workout A: Shoulders/Traps. Workout B: Back/Biceps/Forearms. ACTIVE REST DAY 5 day workout routine building-muscle101.com Workout Overview The following 5 day workout routine is based on a 5 day split. Using this routine, you will train one body part per day for duration of 5 days. This routine will allow you to maximize your training while allowing for optimal rest and recovery times The 8-week workout plan to get ripped. In just two months you'll be unrecognizable. No more hiding under sweats and hoodies. No more hitting the gym at the quietest times with your head down at the floor. This 8-week workout plan to get ripped promises maximum shredability The goal of each workout is to achieve a pump. Get in, stimulate the muscle, get out, and recover. Rest periods in between exercises should be limited to 60-90 seconds, and rest in between sets should be limited to 30-45 seconds. Follow the program as written for 10 weeks, moving up in weight when possible The 6 Day Gym Workout Schedule. Day 1 : Chest (Heavy) + Shoulders (Heavy) + Abs. Flat Barbell Bench Press. 5 Sets: Warm set of 15 reps followed by sets of 10,8,6,4, reps. After the 5 sets, complete 1 drop set for 20-25 reps. Military press: 5 Sets: Warm set of 15 reps followed by sets of 10,8,6,4, reps

As a guy over 50, you need to continue using the most effective bang-for-your-buck exercises, like squats, dead-lifts, shoulder presses, and bench presses. These exercises are the foundation of any good strength program and will get you feeling fit and strong again in no time Gaining Muscle Over 50: Ways to Train Smart Frequency. When you're young your body is able to bounce back quickly. You could go to the gym for an intense workout one day and be back the next day to target a different group of muscles. Unfortunately, that isn't the case as you become older. You won't be able to recover as quickly Here's a sample day for your No-Equipment Workout: Wake up, do 40 jumping jacks to warm up, and then do bodyweight squats. At lunch, you grab your suitcase (if you're at work, milk jug if you're at home) and do inverted rows. After work, you do another 50 jumping jacks and then do your push-ups

A New Cardio Routine & Workout Playlist | Shape Magazine

The over 50 training plan - Men's Health - Fitness

Day 1 of 3 day workout plan (Monday) Day 2 (Wednesday) Day 3 (Friday) Chest: Flat bench barbell press - 4 sets of 10 - 12 reps. Back: Barbell bent over rows - 4 sets of 8 - 10 reps. Shoulders: Standing barbell military press - 4 sets of 10 - 12 reps. Legs: Barbell squats - 4 sets of 8 reps. Biceps: EZ bar curls - 4 sets of 15 reps According to the Physical Activity Guidelines for Americans, a well-rounded workout plan should include cardiovascular exercise, strength training and flexibility training. Aim to include at least 150 to 300 minutes of moderately-intense cardio exercise per week to help burn calories, trim fat and improve circulatory and respiratory functioning

Taking a day off in between workouts gives muscles time to recover, but you may need more recovery time after age 50, says Dr. David W. Kruse, a sports medicine specialist with Hoag Orthopedic. This workout is the perfect place to start if you have 50+ pounds to lose, are dealing with joint issues, or are over 50 and just getting back to exercise. What you'll need A sturdy chair and a. Doug's intense 6 day cutting routine hits each muscle group twice a week on a 3 days on, 1 day off schedule. Use this routine to burn fat and get ripped! Read workout notes for cardio schedule to go with this workout. Workout Notes: This routine is performed on a 3 days on and 1 day off per week

Strength training workouts: The strength workouts included in this 4-week workout plan for women are short (only four exercises each) but intense.By alternating upper- and lower-body moves (in a little thing called supersets), you'll keep your heart rate elevated and maximize calorie burn while working every muscle in your body.For each workout: Do 12 to 15 reps of the first two exercises back. fitness and health routine. This 45 day program is specifically designed for a beginner to exercise or someone who is rehabilitating after an injury. For the purposes of this program, a beginner is someone who cannot do regular pushups at all or properly, cannot walk a mile in under 12 minutes, or has no Stick to Routine Avail of a free 30-day workout plan so that sticking to routines is easier. Each day you will have a set number and kind of exercises that need to be completed. Stick to the routine, and push forward even on days there is a lack of motivation. In the end, the results will be worth it

Beginner Full Body Workout Routine for Men. To start, we'll be taking a look at a beginner workout routine. This workout is designed to help you get started, though for those new to health and fitness, it will certainly prove challenging. Day 1: Chest, Back, Shoulders, Legs, Biceps, Triceps. Chest - Barbell Bench Press - 4 sets of 8 rep The idea behind a 5 day split is that you dedicate each of the 5 days to a major muscle group. So, on chest day, you will dedicate your entire workout to training chest, and will perform around 6 - 8 exercises for this muscle group

Start with the bench at an incline of around 45 degrees, then lower it one notch every set until it is flat. Do a set that's flat, then raise the bench one notch every remaining set. 7 sets, 10, 6-8, 6-8, 6-8, 8-10, 8-10, 8-10 reps (rest 90 sec. ) + 5 more exercises. BodyFit 5 Day Workout Routine Homepage Description The following 5 day workout routine is based on a 5 day split. Using this routine, you will train one bodypart per day for a duration of 5 days. There are two main advantages to using this type of routine. Firstly, you can train the body part with all Day 1 - Push (chest, shoulders, and triceps) Day 2 - Rest. Day 3 - Legs. Day 4 - Rest. Day 5 - Pull (back and biceps) Day 6 - Rest. Day 7 - Rest. The exact days of the week are arbitrary, but it would be a good idea to make day 1 Monday so that you can rest over the weekend

Ultimate 7 Day Workout Plan & Routine. Build muscle and strength while completely shredding excess fat. This is the holy grail of complete recomposition programs. During this 7-day workout plan we'll guide you through everything you need to completely transform the way you look. No more belly fat, string bean arms or muffin top hips The best workout plan for beginners, the overweight, and for those over age 50. No matter how old you are or how heavy you are, you CAN start losing weight!..

Weekly Workout Plan You Can Do At Home | Tone and Tighten

Warm-up set 1: 135 pounds for 3 reps. Warm-up set 2: 165 pounds for 3 reps. Warm-up set 3: 185 pounds for 3 reps. Warm-up set 4: 205 pounds for 1 rep. (Fancy Math: 315 × .65% = 204.75 pounds.) 4. Keep the bar loaded with 65% of your one-rep-max. If you finished with 205 pounds, you'll stick with 205 pounds The Over 50 Workout. In this strength training program for over 50s, you will work all the major muscles in your body. This routine is designed for you to do every third day. For example do this program Monday, Thursday, and Sunday etc. Spacing out this routine is important to give your body a chance to recuperate between workout sessions And in an Instagram post yesterday, he revealed the results of the last 50 days of hard work. Joe Wicks In The Gym Workout Routine Joe Wicks In The Gym Workout Routine Men's Health UK

Based on the types of exercise recommended for people beginning an exercise routine in their 50s, Frankel offers a sample six-week workout plan divided into phases (every two weeks is one phase. Whether you're over 50 or not, practicing push-and-pull exercises will help you with the functional movements you do every day. And specifically, the push-up is the perfect push motion move for building total body strength. The ability to carry your own weight in the upper body allows you to push things, like shoveling snow, Atkins says Zetlin suggested a goal—50 reps in a month's time (gulp)—and outlined the 30-day plan below. This is totally doable, he promised, as I stifled a guffaw. This is totally doable. Here's a sample day for your No-Equipment Workout: Wake up, do 40 jumping jacks to warm up, and then do bodyweight squats. At lunch, you grab your suitcase (if you're at work, milk jug if you're at home) and do inverted rows. After work, you do another 50 jumping jacks and then do your push-ups. After dinner, you do your planks while. You know variety is good for your body, but between all the different types of fitness classes, styles, and moves out there, it might be hard to figure out exactly how to plan a perfect week of workouts.. Most experts recommend a combination of strength training, cardio, and rest days to balance out your workout routine.However, you've only got a limited amount of hours in the week, so you.

Best Workout Program for a 50 Year Old+ Man - Simple

The best 20-minute strength plan every midlifer should follow Whether you're in your 40s, 50s, 60s or beyond, this simple regime will make your day-to-day life better and keep you younger for longe The chart above is the layout of your weekly training schedule and the split between the different activities. Train three non-consecutive days per week (i.e., M-W-F, Tu-Th-Sn, or whatever fits your schedule), alternating a body-weight strength and endurance circuit with a low-impact conditioning workout performed on a stair-climber, elliptical machine, stationary bicycle, or other devices Time: 30-50 minutes/day for 4 weeks. Equipment: None. Trainer: Shaun T. CIZE is a choreography-based Beachbody workout program that will teach you a different dance routine set to pop and hip-hop music each week. In each routine, Shaun T breaks down the dance moves step by step and builds them into a full routine 12-Week Workout Plan for Women in Menopause. Strength Training: 2 times a week with 72 hours between. Interval Training: 1 to 3 times a week for no more than 45 minutes a week total. Mobility Training: most days of the week. Low-to-Moderate Exercise: as many days a week as you can according to your energy

21-50 minutes: Strength. You get three exercises and ten minutes each. Don't be dopey and turn this into thirty minutes of complexes or other metcon work. Your mat time will more than take care of whatever fitness you need. Think of this time as bulletproofing the body. I don't believe in push/pull when working on a minimal schedule Or you could set aside a different time of the day for cardio (which is more ideal but may not be feasible to workout twice a day). Or you can do a cardio session on your non-weight training days. This would allow you to stick to the true 30-minute workout plan

30 Day Ab and Squat ChallengeWeekly Workout Plan – 10-Minute Workouts To Burn 100

Best Over 50 Workout Program for Men - Men's Fit Clu

Day 2: Legs & Core Dumbbell Workout Exercise Sets Reps 1. Dumbbell Goblet Squat 4 8 - 10 2. Dumbbell Stiff Leg Deadlift 4 8 - 10 3. Dumbbell Rear Lunge 4 8 - 10 Each 4. Dumbbell Frog Squat 3 8 - 12 5. Dumbbell Calf Raise 4 20 6. Weighted Crunch 3 20 7. Side Planks 3 20 Secs Each Day 3: Back & Biceps Dumbbell Workout Exercise Sets Reps 1 Release date: Aug 2020. 2020 2 Weeks Shred Challenge. 35-50 min. Per day. 14 days. Duratio A 3 day split is a workout plan that you work out 3 times a week. The purpose of a 3 day split is to target different muscle groups in each session, and to work them out in an isolated way. It is designed to train different muscle groups every day so that you can rest and maximize strength gains while you're working out To begin, plan to workout five days per week and rest two days. For most people, this is more than adequate for getting good results. Keep in mind that every workout day will not be a day of intense training or insane mileage: some days will involve hard training, others will involve only recovery or accessory work

Patrick Schwarzenegger Revealed His 50-Day Muscle

Whether it's a pricey post-workout smoothie or a fancy latte, give yourself a juicy little incentive to get out of bed and crush your morning workout. Even better, plan a bigger present, like the pair of Lululemons you've been eyeing or a five-class pack at your favorite boutique studio, for when you've officially hit the 30-day mark Mike Tyson Workout Routine. Mike Tyson works out daily and he likes to perform a workout routine that looks the same every day. Tyson begins his day by running 3-5 miles and then he continues to do some cardio and boxing in the ring. Back in the days, he spent 50 to 60 hours a week training, that's more than most people spend in an office 60 DAY FITNESS PLAN 60 Days to Fit is a program designed to help you build muscle and gain strength through a complete 5 cycle training curriculum, nutrition plan, and bonus tips to help boost your progress. This program is everything you need to get you the results you are looking for in just 60 days time David Goggins' Workout Routine Goggins has shared that his workout regime is pretty strict. When he joined the Navy he had to drop over 100 pounds. He dislikes running, biking, and swimming but he still performs it every day. After his shower, he bikes 25 miles to work. Here is David Goggins' workout routine: David Goggins' Daily Routin

60 Days to Fit: The Workout Plan Muscle & Fitnes

The 30-day challenge is totally customizable, too, making it great for all fitness levels. If you've already got a solid workout routine going, lean into the dumbbell workouts and focus on. content of video :- two muscles a day workout planfull week workout plan at home with dumbbellstraining level for beginners and intermediatetarget goals fat. This gym workout routine is meant to help you cut down on any time spent wandering around, trying to figure out which machine to do next. It's also a very balanced routine because it hits all antagonistic muscle groups. Weight Machine Circuit Gym Workout. Upper Body. Chest Press. Seated Row. Overhead Press. Lat Pull Down This 14-week half-marathon plan will help you get to the starting line so you can run yourself to the finish line. The goal is to not only get you stronger and faster, but also smarter. We believe that becoming a better athlete involves becoming a better coach. Every run in this plan has an accompanying NRC App Guided Run that you can find in. A 31-day ab and core workout plan— no crunches required. Gear Shift . Antonio_Diaz / Getty Images/iStockphoto. The best workout headphones and earbuds, according to fitness pros. Tune Up

Transform your fitness with less than 30 minutes of training a day. Non-equipment workout plan available. Intensity: Medium Equipment required: Barbell, weight plates, resistance band, step/bench. DISCOVER THE PLAN. OPTIMAL MIX PRIME 3 WORKOUTS A WEEK 4 day splits routine for strength training: If you're looking to increase your workout and muscle size then you should consider trying a 4 day workout split for strength training. You will improve your workout effectiveness, get rid of boredom and burn the most calories during the week, and increase your muscle mass at the same time 9. 30-Day Total Body Workout Challenge by Femniqe. This one is specifically for the ladies. If you want to lose all the unwanted fat and build a lean and sexy physique, this full body challenge is for you. It lets you do only four simple exercises for 30 days: push-ups, squats, lunges, and crunches

A 3-day full-body workout routine. A 5-day split workout routine. A 6-day push/pull/leg split routine. However, those 5 and 6-day routines don't tend to offer much extra muscle growth over 4-day routines. They can work, and they're great, but it often means spending more time in the gym without seeing much extra benefit from it A 3 day workout routine is a great option for building lean muscle mass and burning body fat.. By lifting weights only 3 days per week You give your body the proper rest and recovery that it needs. You also leave more days for fat burning cardiovascular exercise 1.Peloton Bike and Intermittent Fasting: This is one of the best and most effective workouts, where you have to sweat only six days and take a rest on the seventh day. Day. Workout. Monday. 30 min ride + 10 min arms. Tuesday. 30 min climb ride + 10 min abs. Wednesday

28 days. 4-15 min. Complete all the workouts listed for each day. Rest between workouts 5 minutes. No. Give yourself an extra day off to complete recover before starting new workout. But if for example your chest sore but today you training legs then it can be done without any additional rest. Well, it supposed to be hard 2 Day Split Workout Examples. Below are three 2 day split workout routines that WILL have you stacking on both size and strength regardless of whether you're a newcomer or a seasoned gym-goer. Strength Oriented - 2 Day Split Workout. Workout A. Barbell Bench Press - 4 x 10 reps; Incline Dumbbell Press - 4 x 10 reps; Military Press - 3. 3 Important Tips for this Ab Workout Plan. 1. Burn Belly Fat. Most ( but not all) of us have excess fat on our belly area. This is why most of us don't have the abs of our dreams. To get the full effect of this workout plan, you also have to make sure that your diet is good! If you need to lose weight, follow a good, realistic meal plan as. A quick question: if I go with the 3-day version of The muscle building workout routine but with the lower body trained only once per week, could the 2-week schedule look like this: Week 1: Upper A Lower A Upper B. Week 2: Upper A Lower B Upper B and so on

The Best 3 Day Workout Routine for Making Gainz.or any variation of that. You CAN train back to back days if needed. Squats: Pyramid up in weight. Start with a lighter weight for 15 reps and work up to a heavier weight at 6 reps for 4 sets. For example: Working sets - 225 x 6-10 reps for 3 sets. (Note: please adjust per YOUR ability) Leg. The 3-Day Full-Body Workout Routine: Weekly Schedule. This is the default version of the 3-day full-body workout routine. You train on Monday, Wednesday and Friday, then take the weekend off. Monday: Full Body Workout 1 Tuesday: Off Wednesday: Full Body Workout 2 Thursday: Off Friday: Full Body Workout 3 Saturday: Off Sunday: Of FIT FOR FALL: 30-Day Workout Plan. ☐ Day 1: Time-Saving Total Body Strength Workout OR Killer Shoulders, Tri's, Butt and Thighs Workout. ☐ Day 2: 30-Minute Fat-Blasting Treadmill Walking Workout OR 30 minutes of your favorite cardio (walking, running, elliptical, swimming, biking, etc.) ☐ Day 3: Recovery Stretch, Walk, or Yoga such as. 7 Day Workout Plan At Home For Beginners (Download PDF) 30 Day Squats And Crunches Workout Get Results Now (Download PDF) Best Leg Workouts For Women For Killer Legs (Download PDF) 30 Day Walking Routine To Lose Weight (Download PDF) 20 Of The Best Youtube Workout Videos You Need To Get In Shape Beat Emotional Eating, Cravings, at Mid-Day, Sweet Tooth, & So Much More. Get Personalized Support Every Step of the Way. You Can Do It with Noom! Start Now

The 8-Week Workout Program to Get Absolutely Ripped

The fix: Short, intense workout bursts (10-15 minutes, 3 times a week) will crank it back up. Older adults can achieve 10 to 30 percent gains in less than three months, according to a report by the University of Washington Department of Family Medicine. E: Bones As you near 50, your body naturally begins losing more bone than it's creating. The Best Workout Programs for Women Over 50 It's never too late to get moving - which can have major improvements on your health and fitness as you age. By Cedric X. Bryant , PhD, FACS Some of the main benefits of Fit After 50 include: Boost Fat Loss.. This program is useful because it apparently forces your body to burn fat for nearly three days after each workout. Let's face it: A 50- or 60-year-old body isn't the same as a 20-year-old one. You won't be able to do the same things -- nor should you. But exercise is key to your independence and a good quality. Every full body workout routine should include seven movement patterns: squat, lunge, hinge, push, pull, carry and corrective exercises. I've created 2 complete total body workouts that utilize each of these movement patterns. If you're a beginner, give Workout A a try. If you'd like a more complete plan, follow the 30 day calendar I've.

M-F Workout Routine: 5 Day Body Part Split Workou

This beginner-friendly routine is a great way to kick off your week. 10-Minute AMRAP: • 5 Push-Ups • 10 Squats • 16 Plank Taps • 20 Jumping Jacks Rest 45 seconds. This workout can be. That's fine too! Also, break up your workout! According to the American College of Sports Medicine (ACSM), if you accumulate three 10-minute bouts of exercise throughout the day to total 30-minutes of exercise, then that is as effective as someone who does one 30-minute bout of exercise

6 Day Gym Workout Schedule — Full Guide! (Olympic Muscle

Watch now to find out how you can get lean & ripped with shorter, more effective workouts. This opens in a new window. Please remember, this is a limited-time offer: When you buy today, you get the entire MAX Workouts 90-Day Fitness Program for the low, one-time payment of $39.95 Use These 50 Free Workout Resources To Exercise At Home. #1. Fitness Blender. Daniel and Kelli are the husband and wife team behind Fitness Blender, a site that offers a huge selection of full-length video workouts of all different types

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Weight Loss Workouts For Men Over 50 The Fit Father Projec

For a good workout routine to build muscle, checkout my bulking up workout routine that you can integrate into this 5 days on / 5 days off workout. In the bulking up routine I recommended 8 sets of 5 reps but you can use those exercises and apply the 5 sets of 12 reps as I outlined here. Either way you'll be able to build muscle Best 6 Day Workout Routine for Losing Fat & Strengthening Muscles. The following is Doug's 6 day workout plan which is surely feasible for most people, both men and women. Don't hesitate to try! 1. Day 1: Chest, triceps and abadominal. 2. Day 2: Back and biceps. 3. Day 3: Legs, shoulders and abdominals Make a Plan and Be Accountable. Chart out a routine -- the days, times, and length of your workout sessions. Keep a log of your exercise and your blood sugar levels, too The 28-day workout challenge is a great way to stop making excuses: No equipment required. Simple exercises even total beginners can do. Short, under 15-minute workouts. Only 3 exercises per workout - easy to remember. Only 3 workouts per week. Time-based workouts - adjust intensity to your level. 28-day (4 weeks) duration is ideal to. This men's beginner workout routine is a great workout plan for any man that is new to working out or hasn't worked out in a long time.If you try to take on too much at once, it's possible that you will start to feel burned out after just a few workouts

Gaining Muscle Over 50 Mind Over Age - Dark Iron Fitnes

The 30-Day Bulletproof Body Workout Plan features: An easy-to-reference, printable calendar of workouts and meals. Detailed workouts with step-by-step instructions and videos. A recipe booklet filled with easy, delicious, and satisfying meals (download here) A downloadable grocery list that tells you exactly what to buy each week 25-50 pullups anyway you can throughout the day or in a single workout. Do small repetition sets until you reach 25- 50 pull-ups. Rotate for the next ten days from odd day workout options and even. Push Day 2 Routine. Length of workout: About 50 minutes Rest between sets: 45 seconds for chest exercises, 30 seconds for shoulders and triceps. Now we're going to switch things up in your workout, especially for your chest. In this workout, you'll increase the reps and going for the pump 5 day Split Workout Routine : 5 days on 2 days rest. This is an easy workout to follow because you can time it with the typical work schedule of of the average office worker. You train Mondays through Fridays and rest on the weekend.s You can hit the gym and do your sessions before work, during lunch break or after work

The 8 Best at Home Workouts (No-Equipment - Nerd Fitnes

5 day workout routine for men to gain muscle - IFBB PRO Robert Timms . Day 1: Back and triceps Back. Lat pull downs - 4 sets x 12 reps. Bent over barbell rows - 4 sets x 10 reps. Arm dumbbell rows - 4 sets x 10 reps. Pull-ups - 4 sets to failure . Triceps. Close grip bench press - 4 sets x 8 reps Just combine this workout with a proper meal plan. Here is the link to the gym workout plan for beginners pdf- click here. 6 day Gym Workout Schedule Pdf. This workout is created for the people who go gym regularly and taking only a single day rest. The workout has 7-8 exercises each day and by performing these exercise you can achieve your. 5-6 Day Push Pull Legs Workout Routine Advantages: Allows for a much higher frequency, allowing you to train each muscle group 2-3 times over a 6-12 day rotation. Most parties out there can agree that training each muscle group 2-3 times per week is better for muscle growth Advanced 7 Day Plan. The advanced 7 day workout plan sets two workouts a day and the second some weight training. Optional For Faster Fat Burning: In addition to the exercises below also do the daily workout - best done after the morning cardio session. This is a great exercise routine to lose weight fast

4) Print 7 day keto meal plan & cheat sheet. 5) Eat plenty of fruit and vegetables to boost fiber intake. 6) Print the 7 day workout plan below and do the workout. 7) Consume mostly water and cut down on alcohol. 8) Print healthy eating grocery list and shop smart. 9) Print meal plan template to keep you organized. 10) Prep your meal This 30 minute workout is designed for everyone who wants to hit all the major muscle groups fast and as a result, gain muscle and trim off that fat.The beautiful part about this 30 minute exercise routine is that anyone can do it, and you can get serious results just by exercising for half an hour for four days a week. Whether you're a beginner looking to lose weight for summer or an athlete. Bridal Fitness Plan - 12 Easy Exercise Tips To Help You Tone Up For Your Wedding Day However, preparing for your wedding day is no mean feat - and no, we're not talking about the stress of. Day 1: Upper Body Pull (Back And Biceps) Day one focuses on the back and biceps by doing vertical and horizontal pulling movements like rows and pull-ups. It finishes off with isolating the rear deltoids and biceps. Day 2: Lower Body Push (Quadriceps Dominant) Day two hones in on the big movers of the body: The mighty quads The goal of this 4 day advanced full body workout routine for mass is to gain maximum amount of muscle mass while keeping you lean and also to increase your strength. This advanced workout plan is designed to hit your muscles hard four times per week and then allow enough time to promote muscle growth The Workout Structure. This month's plan is designed over a 30-day period — we're giving you today off to recover from last night's festivities