Fast Mass Program: The 4 Day Superset Split Workout

Fast Mass Program: The 4 Day Superset Split Workout
Tired of spending hours in the gym without getting the results you want? Try the Fast Mass program; a superset workout to get you pumped and on your way!

Workout Summary

Build Muscle
Barbell, Cables, Dumbbells, Machines
Male & Female

Workout Description

If you want results you have to work for them.

However, you probably already knew that being a loyal Muscle & Strength reader.

But obtaining an awesome physique shouldn’t cost you hours of your time a day and it shouldn’t take years to obtain.

In short, that type of time commitment just isn’t fair!

Especially since you’ve got school, work, and life taking up so much of your time.

Cutting down on time spent in the gym is exactly what the Fast Mass program does best.

It’s one of my favorite programs to do when I want to get in, get the work done, get out, and enjoy the benefits of my fitness lifestyle.

So, if you’re ready to start getting in pump-inducing and effective workouts in under 30 minutes a day, then read on!

M&S Athlete Performing Bent Over Rows

The Fast Mass program is perfect for anyone whose looking for maximum results in minimal time. Lets face it, we are all busy. This program allows you to commit just 2 hrs to the gym on a 4 day split with 30 min workouts. -Brett Kahn, Team Dymatize

Why Should I Perform The Fast Mass Program?

The Fast Mass program utilizes a common, but often misunderstood, intensity technique known as the superset. I’ll touch more on this in a bit, but for now just know that a superset combines two sets of exercises (that use opposing muscle groups) into one elongated set by performing them one after another without rest.

Related: DumbBar Workout - Gains With Dumbbell & Barbell Supersets

By utilizing the superset technique, we can do more work in a shorter amount of time. It also allows us to target multiple muscle groups within one weight lifting session at a high enough tempo to involve the cardio-respiratory system.

Complete Line of Dymatize Supplements

In another effort to make sure you get the best bang for your buck with this workout program, we hit each muscle group twice a week with a hypertrophy rep range so that you will gain quality lean muscle mass.

Before I move into describing the workout and providing the workout tables, I want to touch on the topic of what makes a superset a superset.

Why Are Supersets so Great?

As previously mentioned, supersetting is a great way to increase the amount of work you’re able to perform in a shorter amount of time.

A lot of lifters overgeneralize the term superset to make it include any set that is composed of two separate lifts. However, that’s not exactly the case.

True supersets involve opposing muscle groups, while compound sets involve the same muscle group. This workout is predominately made up of supersets. However, a compound set or two may have made its way into the program to ensure enough recovery time was given to each muscle group.

M&S Athlete Perfroming Dumbbell Lateral Raises

Often the only time I have to get a lift in is over an extended lunch break. Supersets are perfect for shocking and stimulating the muscle. I consistently implement the superset strategies found in the fast mass program throughout the year. -Brett Kahn, Team Dymatize

Personally, the only instances I will normally use compound sets is when training the larger muscles of the leg or during a shredding phase. Otherwise, they can be effective if you really want to keep a muscle under an insane amount of stress, but with the excessive time under tension, you’re bound to experience a breakdown in proper form on the second exercise performed.

However, with traditional supersets, you wont experience that as much as they use opposing muscle groups such as your back and chest. The only issue you may run into is a lack of cardiovascular conditioning, which building upon by using this workout will only help you with your long-term goals.

Describing The Fast Mass Workout

The Fast Mass program is a 4 day split composed entirely of supersets. To begin each superset, you will preform lift “a” before jumping right into lift “b” with no rest period in between.

After you finish your superset, you’ll want to take a rest period of between 45-90secs. For the larger, more complex lifts such as the squat, bench, and dumbbell press, I like to rest for the complete 90 seconds. As the workout progresses, you’ll be able to shorten that rest time closer to the 45-60sec mark while performing some of the accessory lifts.

All the lifts are also programed so that if you work out in a commercial gym, you wont have to hog a whole lot of equipment. Nothing is as disheartening as going to perform the second part of your superset only to see another lifter run off with the equipment you needed for the first part.

Day 1 of the program is a legs and shoulder workout (minus pressing). You will need to bring over a pair of dumbbells to the squat rack to perform lateral raises in a squat/lateral raise superset. After your first superset, you’ll move into dumbbell Romanian deadlifts paired with bent over rear delt raises.

M&S Athlete Performing Seated Leg Curls

Although bodybuilding is a large component of mens physique, I prefer to train in more of an athletic/functional manner, Supersetting feels like a continuous battle. You Vs. The Weights, minimal rest, start to finish.  - Brett Kahn, Team Dymatize

The final superset hits the hamstrings and the quads by performing leg extension and leg curls together. Some gyms have a machine that has them both. If yours does, that's great. If not you can either superset on separate machines or perform one and then the other if you don’t have the opportunity to superset them for whatever reason (i.e. busy gym).

Day 2 features pretty much every other muscle group. You’ll start off on a bench doing dumbbell bench press and dumbbell pullovers to work the chest and lats. Once completed, move the bench up to a 30-45* incline for incline dumbbell presses and chest supported dumbbell rows. Finally, get a great arm pump by performing EZ bar curls with skullcrushers as a superset.

Day 4 is your second leg day of the week. Kick things off with goblet squats paired with goblet lunges in a great leg compound set. Then move over to the machines to hit the quads and hamstrings with another leg extension and leg curl superset.

For your second compound set, hit some calf work with seated calf raises and standing calf raises. For standing calf raises, these can be completed either with a machine, with weight, or with bodyweight depending on the gym flow during your workouts.

Related: 5 Day Superset & Timed Set Muscle Building Workout

Day 5, and the final day of the lifting week, features a whole upper body day.  Start off with standing dumbbell military presses followed up with a bent over dumbbell row. Next head over to the cables for a lat pulldown paired with one of the greatest bodyweight exercises of all time, the pushup.

End your workout and go into the weekend with a killer arm pump by performing alternating dumbbell hammer curls and overhead tricep extensions.

Complete Line of Dymatize Supplements

On the off days, you’ll want to walk for 20-40 minutes as an active recovery. Active recovery sessions are great for loosing up your tight muscles, and increase blood flow so that you can pump nutrients into your muscles to help them repair. I prefer walking, but I also live in an area where it doesn’t get cold very often. Do whatever light cardio works best for you.

You may also want to include some additional core workouts on your off days. Although, you certainly don’t have to. The amount of work done during you workouts should be plenty to shred fat and work the stabilizing muscles of your core.

Day 1
Exercise Sets Reps
1a. Squat 4 8-12
1b. Lateral Raise 4 8-12
2a. Dumbbell RDL 3 8-12
2b. Rear Delt Raises 3 8-12
3a. Leg Extension 3 8-12
3b. Leg Curls 3 8-12
Day 2
Exercise Sets Reps
1a. Dumbbell Bench 4 8-12
1b. Dumbbell Pullover 4 8-12
2a. Incline Dumbbell Bench 3 8-12
2b. Dumbbell Row on Incline Bench 3 8-12
3a. EZ Bar Curl 3 10-12
3b. Skullcrusher 3 10-12
Day 3

off (light cardio 20-40 minutes of walking for active recovery)

Day 4
Exercise Sets Reps
1a. Goblet Squat 4 12
1b. Goblet Lunge 4 12
2a. Leg Extension 4 10-12
2b. Leg Curl 4 10-12
3a. Standing Calf Raises 4 12-15
3b. Seated Calf Raises 4 12-15
Day 5
Exercise Sets Reps
1a. Standing Dumbbell Press 4 8-12
1b. Bent-Over Dumbbell Row 4 8-12
2a. Lat Pulldown 4 10-12
2b. Pushup 4 10-12
3a. Alternating Hammer Curl 3 10
3b. Overhead Tricep Extension 3 10
Day 6 & 7

off (light cardio 20-40 minutes of walking for active recovery)


The Fast Mass Program is great, because it utilizes supersets, which allows you to perform a lot of exercises and train multiple muscle groups in a short amount of time.

It is perfect for the average person looking to put on muscle mass, but may not have the time to spend longer than 30 minutes in the gym.

About The Author
Josh England is the Web Content Manager at Muscle & Strength. His goal is to provide M&S's readers with the most relevant fitness content available.

49 Comments+ Post Comment

No Profile Pic
Posted Wed, 03/22/2017 - 17:41

I'm 12 and I'm really skinny, would I be able to do this workout and get bigger muscles?

JoshEngland's picture
Posted Thu, 03/23/2017 - 09:23

Hi William,

At age 12 you shouldn't be concerned with weight training. You should be outside getting your exercise in from playing with friends or other recreational hobbies that you enjoy.

The gym will be waiting for you when you get older. And bigger muscles will come as you grow into adulthood too.

Bookmark this page and revisit it 4-6 years from now. In the meantime, start educating yourself on what a proper and healthy diet looks like. Focus your attention on learning what calories and nutrients are and what food sources you can obtain them from. You'll be a lot better off than other kids your age by doing so and light years ahead when you come of an age where weight training is appropriate.

No Profile Pic
Posted Thu, 03/16/2017 - 15:53

Will this workout also help me gain explosinivesness like for basketball. Will it increase my vertical?

JoshEngland's picture
Posted Thu, 03/16/2017 - 16:37

Hi Jonathan,

This program is geared more towards muscle building and bodybuilding, not performance.

We do have an excellent basketball specific workout program on M&S. I've provided the link below, check it out and let us know if you have any questions.

Hope this helps!

No Profile Pic
Posted Wed, 03/08/2017 - 09:18

If I'm eating correctly and doing this plan consistently, how long should it take to see some nice results.


JoshEngland's picture
Posted Wed, 03/08/2017 - 10:29

Hi Jonathan!

Thanks for your question! So, a few things will determine the results you see from your workouts. You've named one in nutrition. Others include training experience level, sleep habits, the goal you are hoping to achieve, and genetics.

It's always important to keep realistic goals. Building lean muscle mass or promoting fat loss takes time. It's a marathon of a process, not a race. A good, realistic goal to have is altering your body composition by 0.5lbs per week. Although, attaining lean mass can be an even slower process than that.

Generally, what I like to tell people just starting off, if they're on point with everything and fully committed to the process, they can expect to see change in 4 weeks, their friends and family in 8 weeks, and the world will take notice in 12 weeks.

However, after 12 weeks, it's important to continue pressing forward by setting new goals and always striving to better yourself.

Hope this helps!

No Profile Pic
Posted Mon, 02/20/2017 - 17:14
Nuno Matos

Hi Josh,

i only can workout on monday, tuesday, wednesday and thursday.. any recommendations?

Can i do this program 4 days in a row?


JoshEngland's picture
Posted Tue, 02/21/2017 - 09:27

Hi Nuno!

Thanks for reading and commenting! You should be fine doing this program 4 days in a row, but it will really come down to how well you recover after your workouts. Make sure you're eating the right amount of calories each day and getting plenty of sleep each night.

Hope this helps!

No Profile Pic
Posted Sat, 02/11/2017 - 14:40
Robert Rivera

Hey man solid routine! Iv been running this program for a few weeks now and I'm really enjoying it. The workouts are quick but intense and my weights are steadily climbing on the main lifts. I did make a couple adjustments tho. Iv been suoersetting excercises that work the body in the same movement plane. For example standing military with pull ups and push-ups with rows. It feels right. Hopefully I haven't sabotaged the program doing it this way.

JoshEngland's picture
Posted Mon, 02/13/2017 - 09:53

Hi Robert!

That's awesome man!!! You haven't sabotaged a thing, that's how workouts should be. You've got to tailor them to fit your needs. Glad to hear you're making great gains out there!

Keep it up!

No Profile Pic
Posted Thu, 02/02/2017 - 21:01

Hey Josh, I did this program for 6 weeks a little while back (I even commented back in November). The program worked great! I was able to minimize the amount of lifting time while maintaining muscle and shedding fat. Lost about 10 lbs in 6 weeks and gained strength along the way!

I just took about a month off due to travel. I'm looking to start this back up but I'm on a more limited schedule. Would it be ill-advised to use this same rotation but on a 3 day a week split. I would still utilize all 4 "days" but in a 3 day rotation. Any thoughts?

Thanks again!

JoshEngland's picture
Posted Fri, 02/03/2017 - 09:33

Hey Adam!

That's awesome! I love hearing stuff like this, I'm glad it worked for you and you enjoyed doing it!

That could certainly work if you want to stick to this workout style. What you could do is something like the following:

Week 1
M - Workout 1
W - Workout 2
F - Workout 3

Week 2
M - Workout 4
W - Workout 1
F - Workout 2

And so on, just rotating the workout days as they fit your schedule. You could also look into doing a 3 day split workout. I've provided some of the most popular ones on our site below:

Hope this helps! Let me know if you have any other questions!

No Profile Pic
Posted Tue, 01/31/2017 - 21:13

Hi, quick question. So I've been doing this program consistently for about 3 weeks. (Good diet on weekdays but weekends off) I'm seeing some progress already, which is great! Shedding some fat and noticing muscle growth. I'm currently 5'10 and 184.

I'm wondering what you suggest I can take as a supplement to enhance my muscle production?

I'm currently taking "Amplified Wheybolic extreme 60 ripped" as my protein shakes throughout the day.
Is there something else I should take in addition or to substitute?


JoshEngland's picture
Posted Wed, 02/01/2017 - 11:29

Hey Will!

That's awesome dude! I love hearing that!

To answer your question, supplementing is extremely individualized. With that said, the article I've provided below is a great place to start and will help you learn about the benefits of each supplement suggested:

Another recommendation I'd make, and you're probably not going to like it, is making sure you lock down your nutrition on the weekend. Nutrition is key in body composition. I get it, I enjoy indulging on the weekends too, but if you want to quicker results, you'll want to eat in accordance to your goals on the weekends just as you do during the week.

If you think about it, if you start blowing your nutrition off on Friday and continue on through Sunday, that's almost half of the week where your diet is deviated from your goals. If you're seeing good gains while doing this, imagine what you'll be able to accomplish when your not!

Thanks again for reading! Keep up the progress!

No Profile Pic
Posted Sun, 01/22/2017 - 14:12

Could I add a 3 exercise ab routine at the end of this everyday?

JoshEngland's picture
Posted Mon, 01/23/2017 - 14:08

Hi Robert!

Of course you can! You could also add in one of these workouts to the end of this program:

No Profile Pic
Posted Wed, 01/11/2017 - 10:08
John S.

Hi Josh,
This looks like a great program and I cant wait to start. My only concern is that day 1 and day 2 have shoulder and chest exercises on consecutive days. like most lifters in their 40's, I suffer from chronic tendonitis in my shoulders. So in the past, I have always separated my shoulder and chest day to avoid working the same region on consecutive days. Do you this workout will be fine because there isn't high volume? is there an option on switching the days around if it does become an issue?
Thank you!

JoshEngland's picture
Posted Wed, 01/11/2017 - 11:16

Hey John!

Thanks for reading! You can easily switch Day 5 and Day 2 around for a quick and easy fix.

Tendonitis is no joke though and can lead to muscular imbalances and compensations. It's important you take precautionary measures to prevent it, but also keep an eye on it and know how to train around flareups.

It may also be helpful to work with hired help (personal trainer) to implement smart training strategies in your workout.

Check out some of these links for additional information on shoulder health:

Hope this helps!

JoshEngland's picture
Posted Wed, 01/18/2017 - 16:40

Hey John,

Glancing over this question again, day 5 does have dumbbell military presses, so my easy fix might not have actually solved your problem. What you could do instead is take the off day immediately after Day 1 and perform Days 2-4 on consecutive days before taking 2 days off for the weekend.

Sorry about the oversight there.

No Profile Pic
Posted Sun, 01/08/2017 - 05:01

Hi Josh,
I'm an Ectomorph but don't believe in the fact that ours is the weakest body types genetically.. so No excuses here just want to know that being an Ectomorph how many total sets n reps of each exercise to do on every workout days.
(P.S. Sets n Reps are not mentioned in here dont know why!)

JoshEngland's picture
Posted Mon, 01/09/2017 - 09:12

Hey Veron!

The sets and reps are listed in the workout tables toward the bottom of the workout article.

As far as your ectomorph question goes, somatypes (ecto, meso, and endomorphs) are kind of a dated theory. This article does a good job debunking that old school train of thought:

This program should be great for you to try out for a while. Give it a shot, make sure to track your calories, and get a plenty of sleep.

Hope this helps!

No Profile Pic
Posted Fri, 12/30/2016 - 09:14
Saxx Simango

Hi Josh.

I am an "ectomorph" and I have in the last few months put on some awesome gains (I went from 55kg to 68kg) and I have done this using primarily a few full body compound exercises (along with eating like a manic). I'd like to end up at about 80kgs in the long run so Im still far from my goal. I'm in need of new program and I really like the way your plans looks. May I ask, will this work for me as an ectomorph, I am a bit worried about the caloric burn from so many different exercises with the rep ranges you advise in your program. Also, what would you suggest in terms of rest times between Reps and sets?

Many thanx in advance.

JoshEngland's picture
Posted Fri, 12/30/2016 - 09:46

Hey Saxx!

Thanks for reading my article! That's awesome dude! Sounds like you're heading in the right direction in accomplishing your goals.

So, for rest, after you finish your superset, you’ll want to take a rest period of between 45-90secs. For the larger, more complex lifts such as the squat, bench, and dumbbell press, I like to rest for the complete 90 seconds. As the workout progresses, you’ll be able to shorten that rest time closer to the 45-60sec mark while performing some of the accessory lifts.

As far as your ectomorph question goes, somatypes (ecto, meso, and endomorphs) are kind of a dated theory. This article does a good job debunking that old school train of thought:

This program should be great for you to try out for a while. Give it a shot, make sure to track your calories, and get a plenty of sleep. You should continue to progress in the way you hope to.

Thanks again and hope this helps!

No Profile Pic
Posted Mon, 12/26/2016 - 21:13

A really good workout Josh ... amazing how back to back sets can tire you out but also make you feel like you got a good pump. With the EZ Bar Curls and Skullcrusher superset, do you personally drop the weight much ... tried to do this with a similar load but clearly the triceps don't take as much weight as the biceps ... am looking to cut down time between plate swapping on some of the supersets. Thanks for posting this,

JoshEngland's picture
Posted Tue, 12/27/2016 - 09:56

Hey Arthur!

Thanks man, I really appreciate your feedback! I've always had similar enough strength between the muscle groups to use the same weight. What you could try is doing dumbbell curls superset with skullcrushers. That way you don't have to maneuver plates in between exercises.

Hope this helps and thanks for reading!

No Profile Pic
Posted Tue, 12/20/2016 - 13:27
Stephen Gibbs

How long should I continue this routine before switching to another one to shock the muscles

JoshEngland's picture
Posted Tue, 12/20/2016 - 15:50

Hey Stephen!

I usually run workouts for about 8 weeks before taking a week off to either deload or to have an active recovery week.

After you perform this for 8 weeks, you don't necessarily have to switch workout plans if you still find this one enjoyable and are seeing good results. However, if you've stopped seeing results or aren't having fun doing the program any longer, it may be worth while looking into another program.

Hope this helps!

No Profile Pic
Posted Thu, 12/01/2016 - 19:29

Thanks for this! I'm starting this program and trying it at Planet fitness.

Quick question about diet though. Do you have any links to good diet plans that will compliment this program? I'm looking to gain as much muscle as possible (and lose the belly fat) but I can't fit having 5 huge meals into my schedule. Is that possible?

JoshEngland's picture
Posted Fri, 12/02/2016 - 09:17

Hi Will!

Thanks for the read and for giving my program a shot! I hope you enjoy it!

As far as your diet plan question goes, we're working on adding more of those in the very near future, so be sure to check back with us. In the meantime, I've provided a few links that will help you out.

Another suggestion, if you have trouble eating your calories throughout the day, try drinking them. Liquid calories are an easy solution to those who are on the go. I highly recommend looking into some protein powder and bars and having them readily available to mix up and consume throughout the day. Also, fruit (such as bananas, apples, and oranges) as well as nuts are easy to transport and eat on the go.

Lastly, if you do not meal prep, that's another awesome route you could go down to try to have meals available to eat anywhere.

Check out these links for some additional info:

Hope this helps!

JoshEngland's picture
Posted Tue, 12/06/2016 - 09:18

Hi Will,

Carb Cycling is definitely one diet route you could go down. This schedule looks like it could work. However, I'm not particularly a fan of carb cycling or any restrictive diets for that matter. I like to take a more flexible diet approach with consistent macros to meet each day. However, everyone's different when it comes to successful diet approaches, so it's all about finding what works best for you.

No Profile Pic
Posted Mon, 12/05/2016 - 19:26

Thanks for your response and all that info!
I think I'm going to try carb cycling with this workout plan.
Do you think that would be beneficial ?

If so, I'm assuming my schedule should look like this:
Day 1 - High carb
Day 2 - Low or Medium carb
Day 3 - Low carb
Day 4 - High carb
Day 5 - Low carb
Day 6&7 - Low carb

What do you think?

No Profile Pic
Posted Tue, 11/29/2016 - 04:24

Hey Josh,

All of your comments below are from guys but i (female) :-) have had a go at this program because i love doing weights but haven't for the past two month so wanted to go back in slowly but with full force at the same time. This is my first attempt back and without a PT. I just wanted to say thanks for putting, it's and incredible workout and great for us gals too...


JoshEngland's picture
Posted Tue, 11/29/2016 - 09:30

Hi Marsha!

Thank you so much for your comment and for giving my Fast Mass Program a shot! I'm glad you enjoy it.

Thanks again!

No Profile Pic
Posted Sat, 11/26/2016 - 05:26

Hi josh
how much it would take to see results after we start the fast mass program ?

JoshEngland's picture
Posted Mon, 11/28/2016 - 09:27

Hi ibraham!

Try to give this program at least 6-8 weeks to see results.

Hope this helps!

No Profile Pic
Posted Mon, 11/28/2016 - 09:52

Thank you for your reply

No Profile Pic
Posted Sat, 11/19/2016 - 00:34

Hello Josh,

thanks for your add, i had some question,
1. Triceps exercise?
2. 6 workouts total per day, which is 3 super-sets only, is that enough to get big muscles?

JoshEngland's picture
Posted Mon, 11/21/2016 - 09:11

Hi Saif,

Thank you for reading!

To answer your questions:

1. The direct tricep exercises in this workout are skullcrushers and overhead tricep extensions. Also, a lot of the other exercises will work the triceps indirectly (i.e. bench, pushup, and presses)

2. Yes. The tempo of this workout is geared towards fat loss, but the rep ranges and set count will allow for muscle growth!

Hope this helps!

No Profile Pic
Posted Wed, 11/16/2016 - 20:51

Hey Josh, this routine looks great! I've been looking to minimize my amount of lifting time without minimizing gains. I spend about and hour doing both steady state and interval cardio post workout. Considering myself as an intermediate athlete looking to shed excess body fat, would you recommend this level of cardio paired with this routine?

JoshEngland's picture
Posted Thu, 11/17/2016 - 09:31

Hey Adam!

Thanks for reading and I'm glad you liked the routine! This routine will be perfect for cutting down the amount of time you spend in the weight room.

Sure, you're more than welcome to include that much cardio with this routine. The important thing to remember though, is you want to make sure you're recovering properly. The amount of progress you see will vary greatly based on what you do outside of working out (eating properly, sleeping, and giving your muscles enough rest between workouts to recover). If you're feeling dog-tired doing this workout and cardio, you may want to tone down either the intensity of your cardio or the duration of it.

Personally, I prefer to do my cardio and weight training at different times of the day, because they train different energy systems. So, in the morning I'll do my cardio, and in the evening I'll hit a quick weight lifting session. I feel like I'm able to attack both with a greater intensity doing it that way than if I were to do them one right after another.

Hope this helps!

No Profile Pic
Posted Thu, 11/17/2016 - 19:52

Thanks Josh! I greatly appreciate the information. I'll definitely pay attention to my energy levels throughout my workout to make sure I'm not overdoing it. Splitting cardio and weight training is a great idea but I'm afraid I haven't the time. Either way, looking forward to starting this routine. Thanks again! For everything.

No Profile Pic
Posted Wed, 11/09/2016 - 05:07
Aman Bhardwaj

will I be able to make gains through this workout ? and u havent added any core workout to this routine josh ....definately i ll give it a shot expecting some gains.

JoshEngland's picture
Posted Wed, 11/09/2016 - 09:10

Hey Aman!

Thanks for reading! Yes, the rep ranges in this workout are geared towards hypertrophy (muscle growth) and the fast pace tempo of supersetting is geared to assist in fat loss. You should definitely see some results with this program.

As for core work, I provided a link within the article for core workouts. You don't necessarily have to do extra core work, but if you feel you need to, it will still be beneficial.

Hope this helps!

No Profile Pic
Posted Wed, 11/09/2016 - 23:17
Aman Bhardwaj

hi josh !

i gave it a shot yesterday evening .. i started it from fouth day from goblet squats onwards.. being a strength athlete .. i would say this is amazing , i started with initial weight by taking a 50 kg dumbell ( dumbell being a substitute to goblet or a keetle ball ) .. within 30 minutes i finished all those exercises .. and i can still feel that i had done something yesterday .. i ll really work i can conclude that ..
thanx .. again bro !

JoshEngland's picture
Posted Thu, 11/10/2016 - 09:01

Hi Aman!

Thanks for giving it a shot! I'm glad you enjoyed it and felt it work! It's a program I like to use around hectic times of the year so I can get my workouts in without spending hours in the gym.

Thanks again!

No Profile Pic
Posted Mon, 11/07/2016 - 22:04

Why 2 leg days?

JoshEngland's picture
Posted Tue, 11/08/2016 - 09:20

Hi James!

Thank you for reading and your question! The reason I included 2 leg days is because the legs are often a neglected muscle group. Also, since they are a larger muscle group, they tend to require a little extra work to provide enough stimulus to promote muscle growth.

With this workout though, each muscle group is worked twice a week, not just the legs. Sure, the legs will see more volume then smaller muscle groups, but as mentioned that is only because they require the extra work.

Hope this helps!

JoshEngland's picture
Posted Thu, 01/19/2017 - 09:04

Hi Aly,

Yes, if you follow this program and pair it with solid nutrition and plenty of sleep, you will be able to lose fat and increase muscle mass. To lose fat, you'll want to make sure you are burning more calories throughout the course of the day than you are taking in.

Hope this helps!

No Profile Pic
Posted Thu, 01/19/2017 - 02:23

Hey i wanted to ask u sth if i follow this program i will be able to lose the body fat only and gain muscles as i want to get in shape and be shreded and dec my body fat to the minimum i can reach within 20 days and im playing fitness and taking fatburner and i have started today but i wanted to ask u if this program will make me lose fats only and inc the muscle bulk thanks in advance to the great couch