Ultimate 4-Week Workout Plan To Get Ripped Fast

By Jorge Gonzales

Posted 8 years agoHEALTH

Summer is here, but you haven’t hit the beach yet. We can understand, why? Just 4 weeks and you can get a perfect body to flaunt on the beach.

Follow this routine, make the right changes in your eating habits and then see the change. In this article, we will brief you about the four-week program, which will help you easily have a leaner and stronger body.

Workout Plan: Week 1 

Monday:  Shoulders

Overhead Press (4 sets/ 6-10 reps)

  • The over headpress is the best shoulders, triceps, upper back and upper chest exercise. This is also a kind of full body workout, but, significant changes would be noticed in the form of bigger and upper strong body.
  • This exercise targets your shoulder muscles and make them stronger and secondly, trains anterior deltoid, posterior deltoid and lateral deltoid, which maintain muscular balance.

Tuesday: Calves

Squat (4 sets/ 6-10 reps)

  • After the overhead press switch to the next. Start your exercise routine with squats. Squats are easy and simple to perform and require no equipment.
  • Squat is presumed as a leg strengthening exercise, but, actually it benefits the entire body. Squats help to build leg muscles, including calves, hamstrings, and quadriceps. Squats improve flexibility, which prevent the body from any injury. Squats also burn fat and help with waste removals.

Wednesday: Back

Dead Lift, Burpee, Sit Up (4 sets/ 6-10 reps)

  • Deadlift workout will strengthen your entire back and its surrounding muscles.
  • Burpee requires nothing more than your body and you can do them anywhere. Burpees are also a full body workout, the fastest way to burn calories.
  • Situp enlarges strong muscles and requires no equipment. It trains abdomen, back, and hips.

Thursday: Shoulder & Arms

Pull-up, Push-ups (4 sets/ 6-10 reps)

  • Pull-up primarily targets arms, shoulders, abdominal muscles, pelvic and forearms.
  • It focuses on whole body muscle definition and also reduces osteoporosis development.
  • The main muscles targeted by these exercises include that of chest, shoulder, triceps and abdomen.

Friday: Run, Row, Bike

  • Give yourself a break from heavy workouts and engage yourself in running, biking and rowing. These outdoor activities will increase your stamina.

Saturday: Legs

Bodyweight Squat (4 sets/ 6-10 reps)

  • This exercise is not only for butt and thighs, but also for your hips, hamstrings, calves, back and core. It improves mobility and also boost hormone production.
  • You can try one of these 5 easy stairs exercises, which will help you to het back into shape in a both pleasant and effective manner.

Sunday: Rest

Take a full day rest and give time to your muscles to recover.

Workout Plan: Week 2

Monday: Chest & Back

Dumbbell Fly (4 sets/ 6-10 reps)

  • The dumbbell fly primarily works on the chest and shoulders: however, it strengthens back and arm muscles as well.

Tuesday: Legs

Walking Lunge, Kettle Bell Swing ( 4 sets/ 6-10 reps)

  • Walking lunges are considered as two-edged sword. It is one of the most helpful exercises in terms of building strength and target quadriceps, glutes and hamstrings.
  • A Kettlebell swing works on hips, glutes, hamstrings, abs, shoulders and pecs muscles.
  • You can aslo try Bulgarian Split Squats, Romanian Deadlifts, Hip Thrust and other leg exercises.

Wednesday: Shoulders & Abs

Push Press (4 sets/ 6-10 reps)

  • A push press exercise enhances shoulder strength and boosts muscular development.

Thursday: Run, Row, Bike

Friday: Chest & Upper Back Muscles

Dumbbell Bench, Overhead Press (4 sets/ 6-10 reps)

  • Dumbbell bench press will help you have a symmetrical chest development.
  • The overhead press is probably the best shoulder exercise. It is a perfect exercise to build upper chest and upper back muscles.

Saturday: Triceps & Shoulders

Upright Row, Dumbbell Kickback (4 sets/ 6-10 reps)

  • Upright rows are an extremely popular and effective strength-trianing exercise for increasing shoulder muscle size and upper back.
  • Dumbbell kick back is an ideal exercise to train triceps muscles, it also serves as a classic lift that prioritizes arm muscles.

Sunday: Rest

Workout Plan:  Week 3

Monday: Chest & Triceps

Dumbbell bench Press, Tricep Dips  (4 sets/ 6-10 reps)

  • The dumbbell bench press is an outstanding exercise to build chest muscles. It is a great chest muscle exercise and stimulates optimal chest development.
  • The tricep dip is a great exercise for developing triceps mass. This exercise hits all the three heads of the triceps.

Tuesday: Shoulders

Horizontal Lateral Raise, Front Barbell Raise

  • The horizontal lateral raise is a perfect exercise to target the weakest part of your shoulder and also stabilize muscles and protect the rotator cuff.

Wednesday: Run, Jog, Bike

Thursday: Biceps

Dumbbell Curl (4 sets/ 6-10 reps)

  • One of the prime benefits of the dumbbell curl is that it compresses the biceps completely through a full range of motion.

Friday: Legs &Abs

Power Clean (4 sets/ 6-10 reps)

  • These ensure well-developed leg muscles, including the glutes, hamstrings and calves. It is very effective in burning calories.

Saturday: Back

Chin Up (4 sets/ 6-10 reps)

  • This is the easiest exercise. This body weight exercise is an entire body workout. It increases back strength and arm strength.

Sunday: Rest

Workout Plan: Week 4

Monday: Chest & Triceps

Standing Cable Flyes,  Triceps Cable Pushdown  (4 sets/ 10-12 reps)

  • The standing cable flyes will tone and widen your chest as this exercise puts strain on the chest and stretches it out.
  • The triceps cable pushdowns are great for isolating the triceps muscle.

Tuesday: Shoulders

Front Barbell Raise (4 sets/ 10-12 reps)

  • The main muscles targeted with front barbell raises are the anterior and medial deltoids, which are present on the front and sides of shoulders,

Wednesday: Run, Jog, Bike

Thursday: Biceps

Incline Dumbbell Curl (4 sets/ 10-12 reps)

  • In this exercise, you will have to lie down, this puts an extra weight on your biceps.

Friday: Legs & Abs

Single-Leg Row,  Single Bridge (4 sets/ 10-12 reps)

  • The single-leg row targets abs and legs.
  • The single bridge is a perfect exercise for toning leg muscles and make abs stronger.

Saturday: Back

Wide-Grip Seated Cable Row (4 sets/ 10-12 reps)

  • The wide-grip seated cable rows emphasize on the muscles around the back and work on biceps, deltoids, lats and forearms.

Sunday: Rest

You just need to practice the above mentioned exercises religiously. Make sure you are allowing your body to rest once in a week. Remember, overdoing them will not only damage your muscles, but it can also cause some fatal injury. You can take supplements too for better results. Xtreme no muscle enhancing supplements provide the required nutrients and also help in recovering the lost body muscles.

8 Tips to Triple Your Workout Effectiveness

Whether you are working out for a perfect summer body or you just want to stay fit, you should be serious about picking the best exercises for you. The reason why a lot of people do not get their desired outcome when it comes to fitness is their lack of knowledge about the essential steps and processes that needs to be done. To get rid of your moobs and belly fat you need to choose the best workout routine for you. Aside from choosing the best exercise to shed those fats, you should also focus on your workout diet and choose a healthy lifestyle. If you plan it wisely you can even be a vegan bodybuilder!

Being young and having all the energy you need for different activities under the sun, it is sometimes very difficult to even choose the best exercise. If you are still having a hard time trying to determine the best way to stay fit, here is a list of tips that can make your workout effective:

High-intensity Workouts

If you are looking for the new trend in fitness, you should try high-intensity workouts. The main goal of this type of workout is to add more intensity to exercises and lose fats in shorter time. You can measure the intensity of your workout through your heart rate and the exertion rate. For this type of exercise to be healthy and effective, it is recommended by experts to do it 3 days a week with a span of twenty minutes per workout session. Here are some examples of high intensity workouts:

  • Brisk walking
  • Climbing stairs
  • Running
  • Hill walking
  • Jump rope exercisef

The importance of intervals in high-intensity workouts should not be underestimated. You can add more intensity to your aerobic exercise but you should only sustain it for a shorter period of time. You can also combine different exercises in a workout session. All you need to do is to lessen the time allotment and increase your efforts. Here are the different benefits of high-intensity workouts:

  • It increases your endurance level and improves your performance.
  • It can help you burn more calories as you continue to get out of your comfort zone.
  • It is effective in burning fats and losing weight.
  • You can have a longer recovery time.

Compound Exercises

To make it simple and easy to understand, the main point of compound exercise is to include different movements that will allow you to move different muscles in your body. It aims to simulate real life movements and integrate muscle groups. Athletes prefer to this type of exercise because it has different benefits that are not limited to the following:

  • It can help in improving your muscle balance, coordination and joint stability.
  • It helps in decreasing the risk of being injured while playing.
  • It is the best way to exercise without experiencing muscle fatigue.
  • You will be able to strengthen your muscles and improve your heart rate.
  • With the real world simulation exercises, you will be able to burn more calories.

If you think your workout is incomplete, you can consider compound exercises. It is very efficient and it can help you achieve a great result in your trainings. Here are some of the best compound exercises that you can add to your routine:

  • Lateral raises, calf raises and front raises
  • Bicep curls and hamstring curls
  • Tricep kickbacks
  • Leg extensions
  • Military presses
  • Deadlifts
  • Pushups

Quality Over Quantity

You do not really have to spend more time at the gym if you know how to intensify your workout. Now that you are young and energetic, there are still a lot of things that you can do aside from spending most of your time trying to lose weight. If you focus more on the quality of your exercises, you will not feel burned out.

Instead of spending many hours at the gym with lower intensity workout, you can shorten it to 30 minutes. All you need to do is to choose exercises that have higher intensity. Even if you shorten your time, you will still be able to lose more calories. Remember that focusing on quantity is not always good.

Hydrate Properly

The human body is consisting of 60% water. Basically, the body systems function because of water. Our blood is also composed of 90% water. Imagine when you do not hydrate your body every day. You will certainly experience body malfunction because most of your system including your kidney will not be functioning well.

The main concern of most teenagers that are aiming to lose weight is the temptation of soda that they have to face every time they visit the convenience store. At times when you are about to choose between a can of soda and a bottle of water, you should remember the importance of being hydrated while you are exercising. When you drink more water, you are also giving your joints better lubrication. This way, you will not experience joint pains even if you are doing intense exercise.

Shake Before and After Workout

Protein and carb shakes can speed up metabolism. Aside from that, there are other benefits that you will be able to get when you consider taking shake before and after workout. Protein shake can provide the needed energy for your intense workout. Instead of eating junk and crappy food, you should make it a habit to include shake in your diet. You should also consider taking one after workout because it is the best way to replenish your lost energy and to help your body muscles recover.

One of the mistakes that the younger generation always commit is eating unhealthy food. Even if you spend all the days of your life working out, you will not be able to achieve a good result if you continue your unhealthy diet.

Slow Lifting

Slow it down. If you want to get the best result, you do not have to rush. There are different benefits that you will be getting when you try slow lifting. First, you will be able to enjoy a full range of action that can strengthen the group of muscles that are involved in lifting. Another important thing about this strategy is its aim to save you from muscles strains and sprains.

As you continue to lift, your muscles will continue to get stronger and bigger. The tension that slowly builds within the span of time you spend for slow lifting does the work in improving your muscle condition.

Heavier Weight

Did you know that it is possible to burn more calories by lifting heavier weights than spending more time with cardio exercises? With all due respect to cardio, it is really needed but there is always a faster way of getting fit and that is through heavier weight. Heavy lifting is a new trend that even women should consider. Swing that kettlebell now!

If your goal is to cut that belly fat or lose weight as you build muscles, you can do this more effectively if you are going to lift heavier weights. It has been found out in a study on obesity that weight lifting is more effective to adults who are trying to lose weight. Though cardio is also seen as an important component of exercise, it would still be better if you are going to add heavy lifting as one of the main course. With proper support and exhibition, you will be able to make weight lifting an effective workout even for cutting fats.


Do you eat before you hit the gym? Starving yourself will not help you lose weight. It will just make you feel tired the whole day and this may affect your performance at the gym. While it is true that protein is very important in repairing and building muscles, it is also great to note that you need carbohydrates. If you are planning on spending few hours at the gym, you will need more energy that you will be able to get from carbohydrates, fat and protein.

Whenever you exercise, your body also tries to burn the glycogen that is stored in your muscles and in your liver. As the body converts glucose into glycogen, it needs carbohydrates. As the amount of glycogen is slowly being depleted, you will also notice how your body is slowly becoming weaker. With this, eating carbohydrates before your workout is vital in sustaining your energy throughout the workout period.

The Importance of Motivation

Picking a cardio exercise that you enjoy is something that can motivate you to go on with your regular workout routine. Most teenagers find themselves unmotivated and unhappy with their workout sessions because they feel bored about what they are doing. If you want to stay motivated, you need to make sure that you are doing something that you love.

If you are going to ask the people who were able to achieve success in exercising and achieving fitness, their secret is proper motivation. Every day, you need to wake up and think about the main reason why you are working out. You will find yourself giving your best if you know the price that is waiting at the end of the training sessions.

Why Using Rest-Pause Sets Will Give You the Pump of a Lifetime

Pushing past plateaus may be one of the most difficult things to do when starting up a bodybuilding program. This usually happens after a few months of training commences. You find that you’re no longer getting sore like you used to get when you first started. And even worse, you’re not seeing any gains in muscle size or strength either.

This happens to everyone at some point during their lifting career. However, the experienced lifter is all too aware of such an unfortunate event. They can quickly sense when they are beginning to plateau. To combat any further stagnation from occurring, one of the go-to training methods that bodybuilders and fitness enthusiasts go to are rest-pause sets.

What are rest-pause sets? Why are they important? And why should you bother using them? All of this and more will get answered as I’ll show you why using rest-pause sets will give you the pump of a lifetime. Let’s first start off by discussing exactly what rest-pause sets are and how you can implement them into your own routine.

What are rest-pause sets?

In short, a rest-pause set is a high intensity training technique that allows you to fatigue your muscles far beyond traditional muscular failure. It’s a way to help you overload your muscle fibers in a way that you could literally never achieve with a typical set of 10 to failure.

You’ll want to use a rest-pause set at the end of an exercise on the last set. So, say for instance that you’re doing 3 working sets of barbell curls. On your 3rd and final set of curls you’ll want to go to absolute muscular failure. If you’re aiming for muscular hypertrophy, then you’ll want to max out in the 8-12 rep range.

After you go to failure you’ll want to drop the weight and “rest” for about 10 seconds or so. Then, aggressively pick the weight back up and curl it again to absolute muscular failure. You’ll probably only be able to rep out the weight 2-4 times. This is perfectly fine. In a nutshell, that’s how a rest-pause set is done. You can allot yourself three or four rest-pause sets after a given exercise or for every exercise of your workout to really up the intensity of your workout.

To take things even further and to allow you to experience even greater vein splitting muscle pumps, try going past absolute muscular failure when doing rest-pause sets with bicep curls (for example) by continuously repping out curls even when you can no longer perform a full curl. Continue to curl the weight up even if you can only do a half repetition. Then, you can continue repping the weight out until you can only do a quarter repetition.

Such an extreme and intense training technique should only be used if you’ve been doing traditional rest-pause sets for a significant amount of time. If you just come straight out of the gate by going past failure on rest-pause sets, then you’ll probably be extremely sore the next day. You’ll want to try and ease yourself into this new technique.

Which muscles can I do rest-pause sets with?

You can and should do rest-pause sets for arms, shoulders, back, legs, chest, pretty much every muscle group. They can easily be done and they’ll allow you to have an other-worldly muscle pump. However, rest-pause sets are not ideal for every exercise. For example, it can become quite difficult and even dangerous to perform this technique while doing heavy squats, heavy deadlifts, or barbell bench presses. Also, it can be very difficult to do rest-pause sets while doing crunches or other ab work due to the fact that it’s very hard to max out on low reps with such a muscle.

Some of the best exercises to do rest-pause sets with are bicep curls, bench pressing on the smith machine, triceps rope extensions, pull ups, leg extensions, calf raises, and tons more. You can rest assure that you’ll never find yourself getting bored due to a lack of versatility while using this training technique.

You’ll simply need to exercise some common sense when using rest-pause sets as to help you prevent injury and to make your workout actually beneficial. Some exercises don’t work at all with this technique, while others work fantastically. Try out this technique for yourself to see which exercises you’re most comfortable doing with rest-pause sets. This is the best way for you to truly know when and where you can use this extremely intense technique.

Why are rest-pause sets so important?

As you now know, this technique is extremely important and useful for overloading your muscles and promoting new found growth and strength. Furthermore, there are several other noteworthy benefits that you can expect to enjoy as you implement this technique into your current exercise program. Such benefits can take your body and performance to the next level.

For one, it’s an unbelievably effective technique for pushing past stagnating plateaus. This is one of the most discouraging things a lifter can go through, besides an injury of course. Dealing with plateaus can take the spark out of your psyche. It can diminish your will and shadow your hope. However, this doesn’t have to be the case. Implementing new training techniques that will push your body to the limits will force you to get out of the hole you may currently be in. Promoting muscle growth and strength can be as simple as putting new stresses on the body that it’s never experienced before.

Like with most high intensity training techniques (e.g. supersets, giant sets, etc.), you’ll burn way more calories than you would if you didn’t use them. Rest-pause sets force you to work harder with more intensity and vigor. This greatly contributes to increasing fat loss and improving your body’s composition. You can also expect to experience a decrease in the amount of triglycerides in your blood, as well as an increase in the size of your muscle glycogen reserves, among many more benefits. This will add to better health, as well as improved performance in the gym.

Rest-pause sets are also very beneficial due to the impact they have on keeping things fresh and interesting in the gym. It’s very easy to become bored after six months or so of consistent training. This is when you should try implementing new and interesting training techniques into your routine to ensure that you don’t lose your drive and motivation to succeed. This is where rest-pause sets come in. You’ll gain a sense of enjoyment by doing somethings different, as well as a sense of confidence for the rest of your workout as you’ll experience crazy muscle pumps from doing them.

Lastly, it’s imperatively important that you use them due to the fact that it’s a challenge. You can’t expect to improve without challenging yourself. Taking your training to the next level by implementing high intensity training techniques like rest-pause sets or supersets will take your body to the next level. If you don’t challenge yourself you leave the possibility of stagnating, or even worse, losing your hard-earned muscle or strength gains. This concept also carries over to the psychological aspect of training as well. Challenging yourself mentally gives yourself more confidence and boosts your enthusiasm for your upcoming workout.

Concluding thoughts

As you can clearly imagine, rest-pause sets are extremely beneficial as they’ll allow you to push yourself far beyond what you thought “your limits” were. It will help you to push past discouraging plateaus as you ignite muscle activation in a new and profound way, all while increasing the mental aspect of your intensity. You’ll psychologically be more amped up due to how intense this technique is. And that, in turn will allot you with a better workout as a whole.

You can expect to see significant gains in the size and strength of your muscles. If this isn’t enough, you’ll also enjoy an improved body composition as rest-pause sets greatly encourage fat loss due to the increased time under tension you’ll experience while performing them, as well as the spike in your heart rate. This all creates an environment that encourages fat loss to occur.

You can do rest-pause sets on almost any type of exercise that exists. There are only a few exceptions to the rule like with leg presses, squats, and deadlifts to name a few. Other power exercises should probably be omitted as well when doing rest-pause sets. Single-joint movements are typically your best bet for using this technique.

Being able to implement such a technique helps to keep things interesting in the gym and helps to keep your motivation up. There’s nothing worse than having all of the potential in the world to develop an impressively massive physique, and to never reach your true potential due to boredom or lack of interest with sticking to a bodybuilding routine. Ensure that this doesn’t become your fate and try out drop sets today!

About the author Jorge Gonzales

Jorge Gonzales is an ardent blogger, sports lover and a fitness enthusiast. Who believes in healthy living and loves sharing tips online about health, fitness, nutrition and muscle-building. He occasionally blogs about best muscle enhancer by XtremeNoand shares info about how to use supplements properly.

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