How to Get Ripped in 4 weeks- A High Intensity Workout to Build Muscle in a Month

Learning how to get ripped in 4 weeks seems like an impossible task, but it can be done with the right high-intensity workout routine, a little determination and focus.
Remember though, as, with any intense exercise and diet routine, it is best to consult your doctor before you start.

The Right muscle building plan Always Come First 

Before we get into how you should workout, the first step in getting muscles in just 4 weeks is to start with a good diet. Pills that claim fast results without incorporating a good, sensible diet will not produce lasting results.

Increase Protein Intake 

To build muscle fast and get ripped in 4 weeks, you will need to greatly increase the amount of protein you eat.  This will boost your metabolism and feed your muscles!

Follow a Comprehensive Diet

Your diet must also include a mix of complex carbohydrateslow amounts of fatfruits, and vegetables.
Here is an example of a sample muscle building diet you could follow.

Increase the Frequency of Workouts 

get ripped in 4 weeks female bodybuilder

When learning how to get ripped in 4 weeks you will need to understand the importance of not only workout consistency but also workout frequency!
Often you will hear a bodybuilding enthusiast tell you to include more workout time. If you want results in a month some weeks you will need to work out every single day.

Focus on Core lifts 

Each day will consist of 30 reps of low weight for 8 core lifts.
For example shoulders, core lifts would include the military press and shoulder press. Lower body core lifts would include squats and deadlift.

Take Short Break Between Workout Cycles 

Once you have gone through the core lifts (you may want to do the deadlifts on a different day than squats to get better results) you will then take a short five-minute break. Then you will repeat the workout cycle.
The transition time between each of the core lifts should be 1-2 minutes at the most.

A Sample Workout Schedule  

Below is a suggested schedule for an intense 4-week workout plan to help you achieve muscle-building results quickly:
A sample workout schedule to get ripped in 4 weeks

1st Week: 3 days and 2 cycles
2nd Week: 4 days and 2 cycles
3rd Week: 3 days and 3 cycles
4th Week: 4 days and 3 cycles (this can be substituted for 3 days and 4 cycles)
Here is a sample of what each workout cycle of core lifts would be. You will be performing 30 reps per core lift.
• Squats
• Bench
• Calf Raises
• Lat Pulls
• Abs and Sit-Ups
• Tricep Curls
• Dead Lifts
• Bicep Curls
You should rest for 5 minutes and then repeat the cycle according to the referenced schedule. This can be done at a gym or in a home gym.

Some Tips to Remember when Getting Ripped in 4 weeks 

• Remember to maintain a proper diet during these 4 weeks. It’s a good idea to find a diet that has a large enough variety of foods so you don’t get bored easily and stray.
• Don’t use too much weight in the beginning. Yes, this workout routine is very intense, but you must remember to stay within your limit to avoid injury if you want results in 4 weeks.
• To enhance your rapid muscle-building results and achieve a leaner look, you can add 10 – 20 minutes of cardio at the end of each day’s session. But remember not to perform too intense cardio (e.g 45 minutes on the treadmill) as this can hinder your muscle gain.
• Working out with a friend is a great way to stay motivated.
• Get a good night’s sleep. A large majority of your muscles growth takes place while you are sleeping. You will also need your energy to keep up this routine up for 4 weeks.
• Don’t get discouraged if you don’t see the muscle gain you want within the first 2 weeks. It makes take as long as 3 weeks to start seeing noticeable results.
I hope these tips have helped you learn how to get ripped in 4 weeks…Good Luck!

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