[WOTM, 11/2014] Build An Elite Physique With The 4-Day Muscle Thrashing Workout Program
Four workouts. One killer workout program.
Get ready to shatter everything you know about your current body. We’re tearing it apart, pumping it with HQ muscle tissue, and pushing it into full-blown upgrade mode. You’re on alert.
November’s WOTM, The 4-Day Muscle Thrashing Workout Program, is an extremely nasty, highly-intensive workout gauntlet that’s designed to slap on a layer of muscle mass AND attack excess fat stores. It’s split up into four individual workout plans—complete with supersets, HIIT, and high-velocity resistance training—that work together to form one cohesive workout program. Combined, they produce an uber-circuit of mass muscular destruction, as well as a calculated roadmap to keep your body balanced and guided in the right direction.
Here’s how the routine breaks down:
Follow it religiously for 8 weeks and you will see massive improvements throughout your body, including a rock-solid core, long lean muscles, and a brutally strong physique.
It’s an atomic bomb for your body. The main casualty — body fat, along with mutilated muscle fibers. DROP IT.
The 4-Day Muscle Thrashing Workout Program
The 4-Day Muscle Thrashing Workout Program is broken up into 4 different workout routines, each of which hammers a different body part. It’s designed to run at least 4x per week. Depending on your schedule, goals, and fitness level, follow 1 of 3 tracks below:
- (1) Standard Split — 4 days per week. A → B → OFF → C → D → OFF → OFF
- (2) Accelerated Split — 5 days per week. A → B → C → D → OFF → OFF → A
- (3) Hardcore Split — 6 days per week. A → B → C → D → OFF → A → B
The same workouts might not fall on the same day each week. That’s cool. But regardless of which schedule you follow and how you position rest days, ALWAYS progress from workout A > B > C > D, even if you unexpectedly miss a day. Everything is mandatory — DO NOT conveniently skip leg day because you felt “sick.” We’ll find you and make you do it twice.
A few other guidelines:
- Rest for 1-2 minutes max in between sets.
- Adjust the weight to your own ability and gradually increase it over time. Challenge = growth. Use the heaviest weight possible for the given number of reps (without sacrificing form).
- The program includes 1 dedicated HIIT session, but it’s inherently high-intensity and interval-based. Additional cardio isn’t necessary, but welcome if you’re up for it,
- If you’re new to lifting, or training in general, read this first as a primer.
And as always, it doesn’t matter how hard you bust your ass over the next 8 weeks. If your diet is utter garbage, you will not see the results you want. Stellar nutrition amplifies training and helps cultivate new muscle mass; whereas poor eating can completely wipe it out.
*Click on each applicable exercise name for a full pop-out video demo. A printable summary of all 4 workouts plans is available here.
Workout A — Legs & HIIT Cardio
Protocol: 4 sets — 12 reps
Target Muscle(s): Legs (All), Core
- (1) Load a barbell and stand with your feet shoulder-width apart.
- (2) Tighten your core, keep your back flat, and squat down into your heels. Lower until your thighs are parallel with the floor.
- (3) Press up through your butt and raise back up to start.
Protocol: 3 sets — 12 reps/leg
Target Muscle(s): Hamstrings, Butt
- (1) Stand up tall with a dumbbell/kettlebell in your right hand. With a slight bend in your left knee, maintain your balance, kick out your right leg, and slowly lean forward until your torso is parallel with the floor — all of the pressure should sit behind your left hamstring and butt cheek.
- (2) Hold the stretch for 1s and powerfully drive up through your left heel into a full stand. Repeat a full set with your left side and repeat for the right.
Protocol: 3 sets — 15 reps
Target Muscle(s): Legs (All), Core, Shoulders, Biceps
- (1) Hold the top of a dumbbell so that it’s positioned over your chest. Keep it there throughout the movement.
- (2) Tighten your abs, maintain a flat back, and squat down until your thighs are slightly below parallel. Keep your chest up.
- (3) Contract your glutes and powerfully press back up to start.
Protocol: 2 sets — 15 reps
Target Muscle(s): Hamstrings, Butt
- (1) Lie on your back with your heels on top of a stability ball.
- (2) Press your heels into the ball and lift your body off the floor to form a straight bridge with your body.
- (3) Powerfully contract your butt and hamstrings, and curl the ball inwards until your knees form a right angle — you should feel a massive contraction in the lower part of your butt, where it intersects with the hamstrings.
- (4) Hold the contraction for .5s, roll the ball back out to full bridge and repeat. If this is too easy you can amp up the intensity by completing each curl with one leg (while keeping the second leg elevated in the air – 2:00 mark in this video demo).
Protocol: 3 sets — 12 reps/leg
Target Muscle(s): Legs (All)
- (1) Grab 2 dumbbells and stand in front of a bench or plyometric step (or use a couch, table, etc.).
- (2) Place your right foot on top of the bench and step out roughly 2 feet. You should be able to stand comfortably.
- (3) Lunge forward until your left quad is parallel to the floor. Keep your core tight and resist the pull to lean forward — stay as upright as possible.
- (4) Powerfully push through your heel, contract your butt and hamstrings, and press up to a full stand.
- (5) Complete a full set on one side and repeat for the opposite leg.
6. HIIT Cardio
Protocol: Treadmill — 1.5 miles
Pick a sprint speed that’s challenging, but make sure that you’re able to sustain it for the full .15 mile interval duration. Be careful with higher speeds — the treadmill will move with or without you.
We recommend starting off slower until you get the hang of it. Sprint speeds in the 11-12.5 MPH range are ultimately your goal. Altogether it should mirror a pyramid. The middle two intervals will be the fastest, with the first/last 2 slightly slower. If you hate the treadmill, we’ve blown out 4 other fat-torching HIIT workout protocols.
ELLO ELLO I'm Bryan DiSanto.
I'm the Founder & Editor-in-Chief of Lean It UP
, a CPT/CSN/Fitness Coach, Chef trained at Le Cordon Bleu – Paris, NYU graduate, ex-fat kid
, and all-around fitness junkie.
I also contribute to Men's Health Magazine
When I'm not working on my abs (or somebody else’s), whipping up avocado roses
and avocado toast, or running a Tough Mudder, I'm probably yelling at a Carolina Panthers game somewhere.
Come be friends with me on Snapchat (BRYDISANTO)
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