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Want to train like a Bodybuilder or Fitness Professional? With the Body Builder 4.0 you can! This program, along with the proper nutrition, will help you get completely jacked!
With only 4 workouts per week that focus on specific body parts (legs, chest/back, arms, shoulders) this is Phase 1, of a 3 Phase master program that will sculpt your body exactly like Bodybuilders and Fitness Professionals do.
Perfect for men and women looking to get shredded. With fun supersets and unique exercises you may not have tried before, the Body Builder 4.0 will give you a workout high!
If you are a complete beginner it is suggested you contact Armstrong Fitness for a basic training program or try "Muscle Builder 5.0 - Back to Basics" before you begin this program. PHASE II is coming soon!
This program also contains basic nutrition info to guide you on how to eat to match your goals.
See the Workout Notes Section.
**Please Read the Disclaimer at the bottom of this section before beginning this program.**
Don't forget to also follow Armstrong Fitness on Facebook - www.facebook.com/armstrongfitnessinfo
WORKOUT INSTRUCTIONS are found below the BASIC GUIDE – This includes info on the workout structure, rest periods, etc. **THIS IS CRUCIAL TO READ AS IT CONTAINS WHICH EXERCISES ARE SUPERSETS, ETC. As mentioned in the description – this program is meant more for intermediate, advanced level exercisers – if you have never really worked out with weights before please contact Armstrong Fitness for a more basic workout program.
BASIC GUIDE - GOAL SETTING AND NUTRITION:
1) Goal Setting and Tracking Progress...
In order to see the best results when it comes to getting the body you desire Goal setting is a very important component. How can you work towards something (ie. training at the gym everyday) if you aren't sure exactly what that is? So at Armstrong Fitness we strongly suggest you set goals to work towards. From "Training Specific" - such as I want to be able to bench press 200 pounds... to "Body Specific" - such as I want to weigh 200 pounds and have 15% body-fat. Another thing to consider is to record your weight and take “before” pictures prior to starting this program. And to do the same thing every month along the way to track your progress.
For more help with this you can purchase a Goal Setting, Progress Tracking and Nutrition program from Armstrong Fitness by either contacting us directly here on Gym Nut or by emailing firstname.lastname@example.org.
2) Nutrition ...
This program is designed to allow you train like a Body Builder or Fitness Professional. As with all training programs for the best results DIET makes up around 75% of the puzzle. Water consumption is also very important. You should be consuming water all day. And you should be consuming water previous to your workout, during, and after - not just during.
Gaining weight and losing weight, comes down to the basic principle of: **Calories IN vs. Calories OUT** With this program you can use it on its own with the proper nutrition to gain size, strength, and pack on muscle. OR you can use the Body Builder 4.0 program along with extra cardio and nutrition to burn fat, and get shredded. So in order to get bigger you must consume more calories than you are burning off. And in order to lose weight you have to burn off more calories than you are consuming. A healthy rate to gain or lose weight is 1 to 2 pounds per week. 1 pounds is equal to 3,500 calories and 2 pounds is equal to 7,000 calories. So in order to gain 1 or 2 pounds per week you will need to be consuming an additional 500 to 1000 calories per day and to lose that same amount you must be in a 500 to 1000 calories per day deficit as a result of training more and eating a little less.
With that being said it doesn't mean you can just eat whatever you want if you specifically want to pack on more muscle than fat (unless of course you have one of those crazy genetic bodies that struggle to hold onto fat - but even in that case you still won't be as healthy as you could be internally if you are just eating whatever you want) you will need to eat whole foods (PROTEIN, CARBS, FAT) in specific amounts. And same goes with losing weight/burning fat – technically you can eat pretty much anything and as long as you are in a calorie deficit you will lose some weight – but in order to target burning fat and maintain/toning muscle you need a specific Macronutrient breakdown. Also there is a hypertrophic window (time right after working out - best within half an hour) where you should be consuming protein and when you can consume simple carbs like sugar to feed your muscle and it's growth.
There are a lot of different ways to calculate how many calories you need (your daily caloric needs) - but a basic rule of thumb when you are trying pack on muscle and size is to consume your body weight X 18-20+ calories. So for example if you weigh 200 pounds but want to pack on muscle / size – on average you would have to consume between 3600-4000 calories. And a basic rule of thumb when you are trying to burn fat/lose weight is to consume your body weight X 11-13 calories. So for the 200-pound person who wants to burn fat/lose weight – on average they would be consuming between 2200 and 2600 calories. The structure of your diet in terms of MACRO nutrients is also very important. A good structure to follow to build muscle while also keeping your fat percentage low is a DIET breakdown of 50% carbs, 30% protein, and 20% fat. This same percentage can be used to BURN fat while maintain as much muscle as possible. There are examples of things that are better for you in each of the three categories - for example stay away from Trans Fats, a ton of sugar, and certain types of protein, etc. 1 g of protein per pound of body-weight is a common mark to shoot for protein wise. Also in order to build muscle you need to have a positive nitrogen balance. This is accomplished by consuming enough protein.
There are also other factors such as body type, genetics, and things like the amount of proper rest/sleep you get that can effective a training program/nutrition plan can be. If you are considering taking a pre-workout it is suggested that you simply drink Green Tea 45 minutes before a workout to get a little kick. Getting a correct amount of sleep and rest between workouts are also very important for muscle recovery and growth – and can assist with fat burning.
For a diet that specifically matches this program FOR EITHER MSUCLE BUILDING OR FAT BURNING (along with a lot more info in regards to good eating choices, body type specific tips, and choices you can make for natural foods rather than supplements, etc.) or for a completely custom diet designed with all of your calculations completed please message Armstrong Fitness here on Gym Nut or by emailing email@example.com ...
Besides your warm up - IF YOU WANT TO GET AS BIG AND STRONG WITH THIS PROGRAM AS POSSIBLE don't perform any additional Cardio during your training. HOWEVER, if you do want to use this program to SHRED a little but remain JACKED than Cardio should be added on the “Rest Days”…
WARM UP FOR ALL OF THE DAYS IS THE SAME - simply chose a cardio exercise and perform that movement for 5 to 10 minutes - to a point where you are warm, sweaty, and ready to train. You should also do arm rollouts, shake your body out, and feel free to do any other dynamic stretches you need to get your body loose. You should also do a very light set of the first exercise for that day - either bodyweight or just the bar type of stuff for enough reps to get your joints also warm and ready.
Each PHASE IS PROGRESSIVE - this means we are going to be constantly upping the amount of weight we use to train with. By keeping track of your reps – once you can do the number of sets for a specific exercise at the top end of the rep range than you need to bump up the weight. As with all training programs good technique and form should be your first priority over strength / lifting heavy.
Structures of each day…
REST 2 to 3 minutes between each set. Work your way through sets in order. Some exercises are supersets – this means you complete one exercise, then the next exercise right after without resting.
DAY 1 Exercise 2 and 3 are superseded together. So you perform “Upright Rows”, then “Seated Lateral Raises” right after, then you rest and repeat (superset). All other exercises are sets on their own. For the 100 rep set – chose a very light weight and take quick breaks as you need to during.
DAY 2 There are 4 Supersets and then the core exercises. So Squats and Deadlifts are a superset. Barbell Curls and Decline Press are a superset. Preacher curls and Decline Tricep Extensions are a superset. And Hammer Curls and Cable Extensions are a superset. Core exercises are performed on their own.
DAY 4 This follows the same pattern as DAY 1 – Exercise 1, 4, 5, 6, and core all on own. – Exercises 2 and 3 are a superset.
DAY 6 There are 3 Supersets and then the core exercises. Exercise 1 and 2, Exercise 3 and 4, Exercise 5 and 6 are all supersets. Then the core stuff.
PHASE 2 and PHASE 3 – COMING SOON!
They are a similar structure but focus on building the body in slightly different ways.
**DISCLAIMER** Make sure you see your physician before starting any exercise or nutrition program. If you are sedentary, have high cholesterol, blood pressure, diabetes, are overweight, or are over 30 years old you must have a complete physical examination before beginning any exercise or nutrition program. Please discuss all nutritional changes with your physician or a registered dietician. By moving forward with this program you are taking personal responsibility for your own health and safety. Neither Armstrong Fitness, nor Gym Nut will be held responsible or liable for any injury, health issues, etc. sustained while exercising at your home, gym or elsewhere Or any issues caused by following a nutritional plan purchased. Although this program is designed to get results there are sometimes unforeseen factors that cause some people to see better results than others. And we are in no way responsible for your total amount of weight gain, weight loss, etc.
One of a selected OFFICIAL GYMNUT TRAINERS
With over 10+ years of experience, at Armstrong Fitness we know what works and what doesn't!
We only offer top notch programs that will allow you to reach the fitness goals you desire (All of our workouts also contain at leat some diet and nutrition info - some contain full nutritional guides).
We have been providing online training for over 6+ years and know exactly how to communicate things so all of your questions are covered.
We truly believe that "Hard work, training right and eating right do yield results - you just have to stick to it!"
By checking out our "workouts" below you will see we have training programs and diets available for any and all fitness/body composition goals/situations. You can unlock almost all of these programs/diets for free by sharing them via social media.
We promise you won't find any other programs on GymNut that will offer as detailed instructions and information included with their programs.
For additional info and Customized Plans please contact us here.
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We are the creator of the "Body Fit" Program - which was converted into an ACL injury prevention training regime at the University of Western Australia and is currently being used by the Autralian Women's National Field Hockey team, the Australian Women's Rugby Team, and others. If you are involved in any sports teams (particularly those with female athletes between 14-25 contact us and we can get you this program - female athletes in the age range mentioned are at the highest risk for ACL damage and this program has been scientifically proven to help prevent injury. It can also be used to prevent the same injury for male athletes as well - it's just females are more at risk).
We have a strong belief in using scientifically proven methods, along with personal results and tailoring. With an Honours Kinesiology background and education from one of the top KIN schools/programs in the world we pride ourselves on understanding the science behind everything we promote and are working to constantly learn new things/new techniques/new styles of training and eating to help maximize our clients results.
We think of every body composition goal as a science experiment with your body and want to educate you on how to get there.
Influences / Inspirations include:
Scientifically = Dr. Stuart Phillips, Dr. Martin Gibala, and Dr. Johnathan Little.
Historically = Arnold Schwarzenegger, Franco Columbu, and Mike Mentzer.
Current = Tom Venuto, Tony Horton, and Greg Glassman.