Men’s 4 Week

Muscle Building
Program

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 About Me
My name is Oliver Roha Anwar (known as Ro) and I am an Online
Personal Trainer & Qualified Nutrition Coach.
Growing up playing elite football, I have always been active and fit. As I
have grown older, my focus has shifted towards training and eating
to build lean muscle and lose fat whilst still maintaining a healthy and
balanced lifestyle.

Follow me on my Instagram for daily motivation and free informative fitness

information!

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About Me
Over the years, I have been able to transform my physique
through evidence based knowledge and professional qualifications,
along side over half a decade of personal training accrued through my
own experience.

In my opinion, fitness shouldn’t prevent you from missing out on social

events, stop you from enjoying the foods you like or limit you to a strict
regime. Instead, it should help improve your quality of living, be in-line
with your lifestyle and fully flexible.
I am a firm believer that people can and should enjoy the process of
getting in shape whilst having as little limitations on themselves as
possible.
I want to use my expertise to help you build the body you want, whilst
still maintaining a fun, enjoyable and flexible lifestyle that is sustainable.
After all, fitness should enhance your life and not limit it.

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 Program
Introduction

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Program Outline
The aim of this program is to try and get stronger every single
workout through Strength and Hypertrophy days. This program will
have you training in the gym 4 days per week and you will hit
muscle groups twice per week, as this is the most optimal way to
build muscle as a natural lifter.

Strength Days
Strength Days will focus on getting stronger on the compound
movements highlighted in BOLD. The goal on these exercises is to
increase the amount of weight done from the week before. For this
program, the compound movements on strength days will be using
the 3 & 5 rep ranges. The isolation exercises on these days will sit
between 10-15 rep ranges.

Hypertrophy Days
Hypertrophy Days will focus on building muscle in the hypertrophy
rep ranges of 10 or 12 reps. The goal on these exercises is to use an
RPE (Rate of Perceived Exertion) scale on how reps to stay shy of
failure. The isolation exercises on these days will too sit between
the 10-15 rep ranges.

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RPE Scale
What is an RPE scale?
RPE is the Rate of Perceived Exertion and it is a scale used to see
how far we need to push the intensity of our exercises.

RPE Description of effort

10 Maximal effort – No more reps in the bank

9 Last rep is tough but you have one left in the

bank
8 Weight too heavy to maintain bar speed. 2-3
reps in the bank
7 Weight moves quickly on maximal effort.
(Speed work)
6 Light weight speed work, moves quick on a
moderate force
5 Warm up Set

Some exercises will have an RPE scale on to help dictate the

intensity you lift at. Refer to the above table when you see an
exercise with an RPE.

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Progressive Overload
Progressive Overload
Progressive Overload is a key element to this program. Progressive
Overload is the principle of increasing the weight/work we do over
time and therefore stress we put on our body/muscles to ensure
we grow.
This program increases the amount of volume we do through the
number of sets, reps and weight.

Volume = sets x reps x weight

Increasing the volume we do over time is one of the key factors to
muscular growth and therefore progressive overload will be applied
in both the Strength and Hypertrophy days.

Lifting Heavy
Another element to this program is lifting heavy through Strength
Days. Most programs have you working in just the 8-12 rep range
and whilst this is beneficial, only using this rep range can lead to
plateaus in muscular gains and training performance.
Therefore, adding in some heavy work of 3-5 reps will help increase
the weight you do in the hypertrophy rep range of 8-12.
This heavy lifting helps promote progressive overload (add more
weight to the bar) and therefore this strength work is a key part of
the program’s success.

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Muscle Protein Synthesis
Muscle Protein Synthesis (MPS)
This program will have you training muscle groups twice per week
as this is the most optimal for building muscle as a natural lifter.
The reason for this is due to Muscle Protein Synthesis which is the
building blocks of muscle protein and this only elevated for 24-48
hours after we’ve trained.
After this time, another stimulus (aka another training session) is
required to ensure we can keep it elevated throughout the week.

Training Frequency
Studies have shown that it is more optimal to train muscle groups
2x per week as opposed to 1x per week for muscular hypertrophy.
Due to the fact we are increasing frequency in this program to two
days per week, we are also going to reduce the volume we do each
session to ensure we are not overtraining.
This means there will be no more than 3 exercises per muscle
group per session so we are not over doing it.

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Program Make Up
This program will have you training in the gym 4 times per week
with three rest days, as shown below.
Day Workout

Monday Lower Strength

Tuesday Upper Hypertrophy

Wednesday REST

Thursday Lower Hypertrophy

Friday Upper Strength

Saturday REST

Sunday REST

There will be two hypertrophy sessions per week, two strength

sessions per week.

Rest Days
For this program, rest days can be flexible AS LONG AS there is at
least one rest day between the next lower/upper sessions.
To keep things simple, follow the above weekly routine and you’ll
get the weekends off!

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Weekly Overviews
This program is split up into four one week training cycles.

Week Weeks Wave

1 Week 1 5s & 10s Wave

2 Week 2 5s & 10s Volume Wave

3 Week 3 3s & 8s Wave

4 Week 4 3s & 8s Volume Wave

The first week focuses on strength days at 5 reps for compounds and
hypertrophy days at 10 reps for compounds.
The second week mirrors the first week but with additional sets in the 5
and 10 rep range to help increase volume and promote progressive
overload.
The third week focuses on strength days at 3 reps for compounds and
hypertrophy days at 8 reps for compounds.
The fourth and final week mirrors the third week but this time with
additional sets in the 3 and 8 rep to help increase volume and promote
progressive overload.

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 Tracking Workouts
Tracking gym progress
To ensure you can see your training progress, it’s a good idea to log your
gym sessions each day.
You can do this by printing out the program and handwriting your training
numbers in a logbook but I recommend you using the app Gravitus (which
you can download free from the app store) to keep a track of your progress.
Mainly track your compound movements but feel free to log the whole
workout if you prefer.
This allows you to stay accountable and see how you progress over the
weeks to ensure you’re increasing the amount of weight you do over time!
Click on this link or the logo below to download Gravitius.

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Training
Program

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 Program Instructions
Strength Exercises
The exercises highlighted in BOLD are your main movements which
you will focus all of your strength gains on. The goal with these
BOLD highlighted exercises will be to increase the amount of weight
you did from last weeks workout.

So say on Week 1 - Day 1's workout you lifted 100kg for 3 sets of 5
on leg press, Week 2 you would aim for a higher weight for 3 sets of
5. The same goes for all the other exercises highlighted in BOLD.
Some exercises are going to be easier to progress with each week
than others. For instance, on leg press you will usually be able to
add more weight compared to a bench press.
If you find you can’t increase the weight every week, don’t worry.
Progress as much as you can whilst executing correct form and
then slowly increase the weight. When you can’t increase the
weight, just make sure you at least maintain the weight you did
from the week before until you feel you can progress up.

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 Program Instructions
RPE Exercises
The rest of the exercises have specific instructions on how many
reps to stay shy of failure/RPE scale. This along with the rep range
will determine the amount of weight you use for those exercises.
For instance, Week 1 - Day 2's workout has DB Bench Press 3 sets of
10 and instructs you to stay at an RPE of 8 (2 reps shy of failure).

To figure this out, start warming up light with sets of 10, keep adding
weight every set until you hit a weight that puts you 2 reps shy of
failure. Never forcefully add weight on non-bold highlighted
exercises, let it come naturally by following the protocol.
Warm Up
Before each workout, it is important to do a warm up to get ready to
lift.
Start with a 5-10 minute walk/run on a treadmill to increase blood
flow.
Then, do 2-3 warm up sets slowly increasing weight on the first
muscle group exercise until you reach your working weight.
Don’t tire yourself out but complete 3-5 reps in each warm up set
so you are ready for your working lifts.

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Week 1
5 & 10 WAVE

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Week 1 – DAY 1
Lower Strength
Category Exercise Load Rest Set 1 Set 2 Set 3
(secs) (reps) (reps) (reps)

1 Legs Leg Press Heavier 90 5 5 5

than
week
before
2 Legs Romanian RPE 8 90 10 10 10
DL
3 Hamstring Hamstring RPE 9 60 10 10 10
Curls
4 Quadriceps Leg RPE 9 60 10 10 10
Extensions
5 Calves Calf Raises RPE 10 60 15 15 15

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Week 1 – DAY 2
Upper Hypertrophy
Category Exercise Load Rest Set 1 Set 2 Set 3
(secs) (reps) (reps) (reps)

1 Chest DB Bench RPE 8 90 10 10 10

Press
2 Back Pull Ups N/A 90 10 10 10

3 Shoulders Shoulder RPE 8 60 10 10 10

Press
4 Back Seated RPE 8 60 10 10 10
Cable Row
5 Chest Press Up N/A 60 10 10 10

6 Triceps Rope RPE 10 60 12 12 12

Extensions
7 Bicep DB Bicep RPE 10 60 12 12 12
Curls

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Week 1 – DAY 3
Lower Hypertrophy
Category Exercise Load Rest Set 1 Set 2 Set 3
(secs) (reps) (reps) (reps)

1 Legs Back Squat RPE 8 90 10 10 10

2 Legs Walking RPE 8 90 10 10 10

DB Lunge
3 Hamstring Hamstring RPE 9 60 12 12 12
Curls
4 Quadriceps Leg RPE 9 60 12 12 12
Extensions
5 Calves Calf Raises RPE 10 60 15 15 15

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Week 1 – DAY 4
Upper Strength
Category Exercise Load Rest Set 1 Set 2 Set 3
(secs) (reps) (reps) (reps)

1 Chest BB Bench Heavier 90 5 5 5

Press than
week
before
2 Back Lat N/A 90 5 5 5
Pulldown
3 Chest Incline DB RPE 8 60 5 5 5
Press
4 Back DB Lateral RPE 8 60 10 10 10
Raises
5 Chest Press Up N/A 60 10 10 10

6 Triceps Cable RPE 10 60 15 15 15

Pushdowns
7 Bicep EZ Bar Curls RPE 10 60 15 15 15

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 Week 2
5 & 10 WAVE - EXTRA SET

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 Week 2 – DAY 1
Lower Strength
Category Exercise Load Rest Set 1 Set 2 Set 3 Set 4
(secs) (reps) (reps) (reps) (reps)

1 Legs Leg Press Heavier 90 5 5 5 5

than
week
before
2 Legs Romanian RPE 8 90 10 10 10
DL
3 Hamstring Hamstring RPE 9 60 10 10 10
Curls
4 Quadriceps Leg RPE 9 60 10 10 10
Extensions
5 Calves Calf Raises RPE 10 60 15 15 15 15

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 Week 2 – DAY 2
Upper Hypertrophy
Category Exercise Load Rest Set 1 Set 2 Set 3 Set 4
(secs) (reps) (reps) (reps) (reps)

1 Chest DB Bench RPE 8 90 10 10 10 10

Press
2 Back Pull Ups N/A 90 10 10 10 10

3 Shoulders Shoulder RPE 8 60 10 10 10 10

Press
4 Back Seated RPE 8 60 10 10 10 10
Cable Row
5 Chest Press Up N/A 60 10 10 10 10

6 Triceps Rope RPE 10 60 12 12 12

Extensions
7 Bicep DB Bicep RPE 10 60 12 12 12
Curls

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 Week 2 – DAY 3
Lower Hypertrophy
Category Exercise Load Rest Set 1 Set 2 Set 3 Set 4
(secs) (reps) (reps) (reps) (reps)

1 Legs Back Squat RPE 8 90 10 10 10 10

2 Legs Walking DB RPE 8 90 10 10 10 10

Lunge
3 Hamstring Hamstring RPE 9 60 12 12 12 12
Curls
4 Quadriceps Leg RPE 9 60 12 12 12 12
Extensions
5 Calves Calf Raises RPE 10 60 15 15 15 15

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 Week 2 – DAY 4
Upper Strength
Category Exercise Load Rest Set 1 Set 2 Set 3 Set 4
(secs) (reps) (reps) (reps) (reps)

1 Chest BB Bench Heavier 90 5 5 5 5

Press than
week
before
2 Back Lat N/A 90 5 5 5 5
Pulldown
3 Chest Incline DB RPE 8 60 5 5 5 5
Press
4 Back DB Lateral RPE 8 60 10 10 10
Raises
5 Chest Press Up N/A 60 10 10 10

6 Triceps Cable RPE 10 60 15 15 15

Pushdowns
7 Bicep EZ Bar RPE 10 60 15 15 15
Curls

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Week 3
3 & 8 WAVE

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Week 3 – DAY 1
Lower Strength
Category Exercise Load Rest Set 1 Set 2 Set 3
(secs) (reps) (reps) (reps)

1 Legs Back Heavier 90 3 3 3

Squat than
week
before
2 Legs Romanian RPE 8 90 10 10 10
DL
3 Hamstring Hamstring RPE 9 60 10 10 10
Curls
4 Quadriceps Leg RPE 9 60 12 12 12
Extensions
5 Calves Calf Raises RPE 10 60 15 15 15

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Week 3 – DAY 2
Upper Hypertrophy
Category Exercise Load Rest Set 1 Set 2 Set 3
(secs) (reps) (reps) (reps)

1 Chest DB Bench RPE 8 90 8 8 8

Press
2 Back Pull Ups N/A 90 10 10 10

3 Shoulders Shoulder RPE 8 60 8 8 8

Press
4 Back Seated RPE 8 60 8 8 8
Cable Row
5 Chest Press Up N/A 60 10 10 10

6 Triceps Rope RPE 10 60 12 12 12

Extensions
7 Bicep DB Bicep RPE 10 60 12 12 12
Curls

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Week 3 – DAY 3
Lower Hypertrophy
Category Exercise Load Rest Set 1 Set 2 Set 3
(secs) (reps) (reps) (reps)

1 Legs Leg Press RPE 8 90 8 8 8

2 Legs Walking RPE 8 90 8 8 8

DB Lunge
3 Hamstring Hamstring RPE 9 60 12 12 12
Curls
4 Quadriceps Leg RPE 9 60 12 12 12
Extensions
5 Calves Calf Raises RPE 10 60 15 15 15

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Week 3 – DAY 4
Upper Strength
Category Exercise Load Rest Set 1 Set 2 Set 3
(secs) (reps) (reps) (reps)

1 Chest BB Bench Heavier 90 3 3 3

Press than
week
before
2 Back Lat N/A 90 3 3 3
Pulldown
3 Chest Incline DB RPE 8 60 3 3 3
Press
4 Back DB Lateral RPE 8 60 10 10 10
Raises
5 Chest Press Up N/A 60 10 10 10

6 Triceps Cable RPE 10 60 15 15 15

Pushdowns
7 Bicep EZ Bar Curls RPE 10 60 15 15 15

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 Week 4
3 & 8 WAVE – EXTRA SET

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 Week 4 – DAY 1
Lower Strength
Category Exercise Load Rest Set 1 Set 2 Set 3 Set 4
(secs) (reps) (reps) (reps) (reps)

1 Legs Back Heavier 90 3 3 3 3

Squat than
week
before
2 Legs Romanian RPE 8 90 10 10 10
DL
3 Hamstring Hamstring RPE 9 60 10 10 10
Curls
4 Quadriceps Leg RPE 9 60 12 12 12
Extensions
5 Calves Calf Raises RPE 10 60 15 15 15 15

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 Week 4 – DAY 2
Upper Hypertrophy
Category Exercise Load Rest Set 1 Set 2 Set 3 Set 4
(secs) (reps) (reps) (reps) (reps)

1 Chest DB Bench RPE 8 90 8 8 8 8

Press
2 Back Pull Ups N/A 90 10 10 10 10

3 Shoulders Shoulder RPE 8 60 8 8 8 8

Press
4 Back Seated RPE 8 60 8 8 8 8
Cable Row
5 Chest Press Up N/A 60 10 10 10 10

6 Triceps Rope RPE 10 60 12 12 12

Extensions
7 Bicep DB Bicep RPE 10 60 12 12 12
Curls

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 Week 4 – DAY 3
Lower Hypertrophy
Category Exercise Load Rest Set 1 Set 2 Set 3 Set 4
(secs) (reps) (reps) (reps) (reps)

1 Legs Leg Press RPE 8 90 8 8 8 8

2 Legs Walking DB RPE 8 90 8 8 8 8

Lunge
3 Hamstring Hamstring RPE 9 60 12 12 12 12
Curls
4 Quadriceps Leg RPE 9 60 12 12 12 12
Extensions
5 Calves Calf Raises RPE 10 60 15 15 15 15

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 Week 4 – DAY 4
Upper Strength
Category Exercise Load Rest Set 1 Set 2 Set 3 Set 4
(secs) (reps) (reps) (reps) (reps)

1 Chest BB Bench Heavier 90 3 3 3 3

Press than
week
before
2 Back Lat N/A 90 3 3 3 3
Pulldown
3 Chest Incline DB RPE 8 60 3 3 3 3
Press
4 Back DB Lateral RPE 8 60 10 10 10
Raises
5 Chest Press Up N/A 60 10 10 10

6 Triceps Cable RPE 10 60 15 15 15

Pushdowns
7 Bicep EZ Bar RPE 10 60 15 15 15
Curls

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Exercise
Library

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Exercise Library
If there are any exercises you are unsure on how to perform, please
refer to the link below for all of the common exercise videos.

https://www.bodybuilding.com/exercises/
It is important to perform the exercises with correct form to
achieve the best strength/hypertrophy results whilst also ensuring
you don’t get injured.
On the next pages I have included all the photos of exercises in this
program.

ALL OF THESE IMAGES ARE TAKEN FROM

WWW.BODYBUILDING.COM WITH FULL
CREDIT TO THEM.

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Exercise Library
LEG PRESS

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Exercise Library
ROMANIAN DEADLIFT

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Exercise Library
HAMSTRING CURLS

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Exercise Library
LEG EXTENSIONS

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Exercise Library
CALF PRESS (LEG PRESS MACHINE)

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Exercise Library
BACK SQUAT

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Exercise Library
DUMBELL LUNGES

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Exercise Library
BARBELL BENCH PRESS

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Exercise Library
DUMBELL BENCH PRESS

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Exercise Library
INCLINE DUMBELL BENCH PRESS

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Exercise Library
PULL UPS

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Exercise Library
DUMBELL SHOULDER PRESS

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Exercise Library
SEATED CABLE ROW

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Exercise Library
PRESS UPS

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Exercise Library
ROPE EXTENSIONS

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Exercise Library
DUMBBELL BICEP CURL

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Exercise Library
LAT PULLDOWN

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Exercise Library
DUMBBELL LATERAL RAISES

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Exercise Library
CABLE PUSHDOWNS

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Exercise Library
EZ BAR CURLS

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 FREE Facebook Fitness Group
FREE WORKOUTS, MEAL IDEAS & MORE!
If you want more free fitness content, then I’d also like to invite
you to join my Facebook Fitness Group!

What will the group feature?

- Q&As
- Meal & recipe ideas
- Exercise videos & workouts
- Motivation
- Plus much more!
If you think this would be your thing, then click the link below to
join!

CLICK HERE TO JOIN TEAM RO ANWAR FITNESS!

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Good Luck!

That’s everything! You now have all

the tools in this guide to implement
your new program and achieve your
goal!
If you need me for anything I am only
an email away;

contact@roanwarfitness.com

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