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4-Week Gym Workout to Get Bigger and Leaner

by Collin Stark November 22, 2021 5 min read

There is a key factor in getting bigger and leaner that many have heard, but do not realize the importance of...

It's your nutrition!

The reason why I bring this up before talking about a 4-week program is that I want you to know the truth.

The truth is ... without supporting your body with the nutrition it needs, you will not get the results you want from ANY workout program.

You can save yourself a big headache by getting a plan together and putting just as much effort into it as you do for your workout each day!

One caveat is that gaining muscle and losing body fat at the same time, also referred to as “body recomposition”, is a difficult thing to do.

It's not impossible, but focusing on one or the other is sometimes your best bet.

The good news is ... resistance training has a positive effect on losing body fat, just as it does on gaining lean muscle.

Now, on top of a solid nutrition plan, you will want a great training program.

I understand that workouts and fitness look different for everyone, and there truly is not a "one size fits all" approach...

However, if you follow this 4-week workout plan and truly put in the work (both in and out of the gym), you can start to earn the real results you're looking for!

How This Plan Works

Now, are you going to look like Mr. Olympia after 4 weeks? Probably not…

But you can set yourself up to earn real results and even gain some lean muscle in that time ... especially if you follow the plan and simply focus on progressing each week.

See, you do not need some crazy workout or complex exercise to get bigger or leaner. The basic movements, when done correctly and with proper form, can allow you to earn results.

A term that you will hear me talk about isProgressive Overload. Basically, it means to do the same movement each week, while increasing the workload in small increments whenever possible...

Whether that simply means adding more reps — going from 8 reps to 10 reps in your sets...

Or increasing weight — curling 17.5 lbs. instead of the 15 lbs. from last week.

By following a plan that has similar movements, and working on progressing in those movements ... you can gain strength as well as lean muscle.

Diet Tips

As I mentioned above, what you eat will play a massive role in the results you earn. So, before I get into the workout, I want to briefly cover 3 very helpful parts of a solid nutrition plan.

That actually brings up a good point.

I would encourage you to follow a nutrition plan designed for your goals & lifestyle ... just as you are going to have one for your workout.

1)Drink 100-120 oz of water daily. Your body is made up of mostly water, and so are your muscles.

Because of that ... being hydrated not only helps you feel better, have more energy, and improve metabolism ... but it can help muscular function as well.

2)Consume an optimal amount of protein. Getting in adequate amounts of protein to survive will only get you so far.

Instead, it's a good rule-of-thumb to consume around 0.8-1.2 grams of protein per pound of bodyweight every day.

Now, if you are not familiar with how to do that, you can download the 1st Phorm App and work with a personal advisor who is a NASM Certified Nutrition Coach.

3)Use proper supplementation for your goals and needs. Supplements are not 100% necessary to earn real results, but they can play a big role, especially in the post-workout setting.

A high-quality post-workout supplement can allow you to maximize your recovery AFTER your workout ... helping you capitalize on all of the hard work you're putting in during your workouts.

Here is a blog that has more information on how apost-workout drink can help you earn better results after your workouts.

Warm-Up

I know I said I would get into the workout...

BUT the warm-up IS part of the workout.

Priming your muscles, joints, and nervous system can help tremendously when it comes to performing at your best ... and reducing the chance of injury.

But what does a good warm-up look like?

A good general recommendation for a warm-up is to include some mobility, dynamic stretching, and a few minutes of something that elevates your heart rate slightly.

For Example:

• 3-5 minutes of mobility stretches that will target the areas being worked.
• 3-5 minutes ofdynamic stretching
• 3-5 minutes of steady cardio (walking, elliptical, rower, bike)

The Workout Plan

Day 1: Chest and Triceps

• 3 sets of 10-12 reps - Barbell Bench Press
• 3 sets of 10-12 reps - Incline Dumbbell Press
• 3 sets of 10-12 reps - Cable Fly
• 3 sets of 8-10 reps - Close-Grip Bench Press
• 3 sets of 10-12 reps - Tricep Cable Pushdown
• 3 sets of 10-12 reps - EZ-Bar Skull Crushers
• 3 sets of 10-12 reps - Single-Arm Dumbbell Tricep Kickback 

Day 2: Back and Biceps

• 3 sets of 6-12 reps - Wide-Grip Pull-Ups
• 3 sets of 10-12 reps - Barbell Rows
• 3 sets of 10-12 reps - Lat Pull Down
• 3 sets of 10-12 reps - Close-Grip Seated Cable Row
• 3 sets of 10-12 reps - Single-Arm Dumbbell Curls
• 3 sets of 10-12 reps - EZ-Bar Preacher Curl
• 3 sets of 10-12 reps - Cable Hammer Curls

Day 3: Legs and Core

• 3 sets of 12-15 reps - Leg Extensions (Warm-Up)
• 3 sets of 10-12 reps - Barbell Squats
• 3 sets of 10-12 reps - Leg Press
• 3 sets of 10-12 reps - Bulgarian Split Squats
• 3 sets of 10-12 reps - Hamstring Curl
• 4 sets of 12-15 reps - Calf Raises

Day 4: Shoulders

• 3 sets of 10-12 reps - Dumbbell Shoulder Press
• 3 sets of 10-12 reps - Lateral Dumbbell Raise
• 3 sets of 10-12 reps - Front Cable Raise
• 3 sets of 10-12 reps - EZ-Bar Upright Row
• 4 sets of 10-12 reps - Barbell Shrugs

Day 5: Arms

• 3 sets of 10-12 reps - V-Bar Tricep Pushdown
• 3 sets of 10-12 reps - Barbell Curl
• Superset — 3 sets of 10-12 reps - Overhead Tricep Extension and Hammer Curl
• Superset — 3 sets of 10-12 reps - Bench Dips and Standing EZ Bar Curl
• 3 sets of 10-12 reps - Underhand Tricep Pushdown
• 3 sets of 10-12 reps - Single-Arm Preach Curl

Day 6: Rest

• Active Rest Day - This is a great day to go for an extended walk, and get some additional movement, along with stretching and mobility. 

Day 7: Rest

• Use one of your days to relax, rest up, and recover ... along with getting ready for the next week with things like meal prepping!

To Sum Things Up...

These "Days" can be completed in whichever order works best for you ... but just make sure you complete each workout once per week.

And for the rest days, you can plug them in between workout days, or have them as the weekend. Again, you'll need to find the schedule that works the best for you.

As stated above, you will follow this program for at least 4 weeks...

Note: As you progress each week and get stronger ... you can add reps or weight to the lift (without compromising proper form) to continue pushing your limits.

Then, after the first 4 weeks, you can decide whether to do this 4-week program again or download the 1st Phorm App.

With the 1st Phorm App ... you'll get access to 5 different workout programs that can be done in a gym, as well as at-home workout options.

You'll also receive one-on-one coaching for your nutrition, workouts, lifestyle, recipes, and so much more!

Oh, and while you're putting in the work ... if you ever have any questions at all, don't hesitate to reach out to our NASM Certified Customer Service team for help.

We'll work with you to find the answers you need to start (or continue) earning the best results possible this year!

Collin Stark
Collin Stark

NASM Certified Personal Trainer NASM Fitness Nutrition Specialist NASM Certified Nutrition Coach