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Digital Subscriptions > Men's Fitness > July 2019 > GET THE GAINS


Add muscular size and strength while stripping away body fat to build a bigger, leaner and more functionally fit physique

To radically transform your physique by getting fuller, harder muscles, you must never worked before. Because it’s only by asking them to do something new and challenging that you can expect them to grow bigger than ever. If that sounds like hard work, don’t worry: we’ve done the dif cult part for you by designing this four-week, 16-session training programme that – if followed to the letter – will allow you to pack on pure muscle size quickly. in those places you must want it, namely your shoulders, chest, arms and back. What’s more, the intensive nature of the plan also works your heart and lungs hard, so you get a bonus fatburning benefit on your way to achieving your best ever body.

Photography Tom Miles, Glen Burrows Models Greg Cornthwaite, Richard P


This four-week programme is made up of four weekly sessions. Workout one targets your chest and back; workout two, your legs and shoulders; workout three, your chest and triceps; and workout four, your back and biceps. If that sounds like a lot of training time for your major upper-body muscles, that’s because it is. Hitting these muscle groups, either directly or indirectly, more than once every seven days – which is the case with most training plans – is likely to be a signif cant increase in work for them, and it’s this extra workload that will force your body to start building new muscle mass quickly, while the extra physiological demands will also force your fat stores to give up their stored energy for fuel.

Each workout is made up of five lifts which you will perform as straight sets. This means you do all the sets of the first lift, rest and then move on to the second lift and so on. Simply do the workouts in order, sticking to the sets, reps, tempo and rest periods detailed. Each week try to lift slightly heavier weights for each move, but only if you can do so and maintain good form.

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