Bigger Leaner Stronger: The Simple Science of Building the Ultimate Male Body

by Michael Matthews

If you’re going to train 4 days per week, use the following template: Day 1: Chest & Triceps & Calves Day 2: Back & Biceps & Abs Day 3: Upper Body & Calves Day 4: Legs & Abs In this template, your “Upper Body” day consists of 3 sets for the chest performed in the 8- to 10-rep range followed by shoulders training. Here’s an example of a 4-day week on the program: DAY 1 CHEST & TRICEPS & CALVES Incline Barbell Bench Press – Warm-up sets and then 3 working sets Flat Barbell Bench Press – 3 working sets Dip (Chest Variation, weighted if possible) – 3 working sets Seated Triceps Press – 3 working sets Calf Workout A DAY 2 BACK & BICEPS & ABS Barbell Deadlift – Warm-up sets and then 3 working sets Barbell Row – 3 working sets Wide-Grip Pull-Up or Chin-Up – 3 working sets (weighted if possible) Barbell Curl – 3 working sets 3 ab circuits DAY 3 UPPER BODY & CALVES Incline Barbell Bench Press – Warm-up sets and then 3 sets of 8 to 10 reps per set with 1 to 2 minutes of rest in between these lighter sets Seated or Standing Barbell Military Press – Warm-up sets and then 3 working sets Side Lateral Raise – 3 working sets Bent-Over Rear Delt Raise – 3 working sets Calf Workout B DAY 4 LEGS & ABS Barbell Squat – Warm-up sets and then 3 working sets Leg Press – 3 working sets Romanian Deadlift – 3 working sets 3 ab circuits