Muscle Mass Development: 4x5

Plan Details

The Muscle Mass Development: 4x5 routine by JefitTeam is a 4 day workout plan. It is a advanced level plan to achieve bulking fitness goals.

Plan Description

This training program follows an exercise prescription published in the scientific journal, Physiolo... Read More

This training program follows an exercise prescription published in the scientific journal, Physiological Reports in 2015. The program was conducted by researchers from the University of Central Florida. Subjects were placed in one of two groups. The study showed high-intensity training utilizing 4x5 (4 sets of 5 reps.) with a 3-minute rest worked best for building strength and muscle hypertrophy. The protocol compared this format to a higher volume training format using 4x10-12, with 1-minute rest. The program uses the exact 6 exercises found in the study used in a 4-day training plan. Use 3-minute rest breaks between all sets like in the study. PROGRAM LAYOUT Day 1 & 3: Legs/Back/Bicep Day 2 & 4: Chest/Shoulder/Tricep Stay Strong Together, MICHAEL WOOD, CSCS Jefit