Build Program #1

James Ambrosini Sports and Fitness Coaching 


If you’re training to look and feel bigger, faster, and stronger and also want to feel more confident in your own skin, then this would be a good workout for you to try in your first four weeks of training. 

The program duration is for men with a duration of 4 weeks of training over the course of 6 days per week. The program is designed to combine both strength and power training and splitting the week up between upper and lower body days. In short it is a 6 day workout split perfect for both beginners or advanced trainers.

The program is designed to be implemented in a gym environment with all the necessary equipment such as barbells, dumbbells, kettlebells, and bands.

We can’t forget the importance of a balanced lifestyle, nutrition and workout timing, sleep, and training all of your body parts evenly.


Goals: Increase lean muscle mass, Bigger, faster and stronger! 

Difficulty: Advanced Trainer with sporting history

Duration: 4 weeks 

Workout time: 5 x 1 hour sessions in first 4 weeks of training over five training days.

The workouts are setup like this: 

Day 1: Upper Body – Chest & Back

Day 2: Lower Body – Glute, Quadriceps and hamstrings

Day 3: Upper Body - Shoulders

Day 4: Upper Body – Chest, Back & Arms

Day 5: Lower Body – Glute, Quadriceps and hamstrings

Day 6: Core and Full Body Mobility Day

The first week of training is an introduction week to “feel out” the exercises, set and rep scheme and volume of training to follow. So, it is crucial to go through each training session in week 1 at a fairly moderate effort and serve as a d-load so to speak for every 3-4 week training bock you do. This aids maximum recovery and to peak at the right times. Don’t go ultra-hard or push the weights. Just ease into it. 

From there increase your effort and intensity gradually over the next several weeks. With every set gradually increase the weight using the step training method and please record your weights in your phone or notepad. The last 2-3 sets must be at maximum effort required. Try to make progress whenever possible by adding weight or reps but never at the expense of textbook technique. And never on days when you’re not feeling great. 

I have included specific warm-ups to be done for the matching training day. You can certainly feel free to do way more than that if you’d like and feel. There’s nothing wrong with adding an extra 10-15 minutes of foam rolling, mobility and few rounds on the watt bike or rower if that makes you feel better.  

If you choose to add more stuff to your warm-up, finish with what I’ve listed here. In other words, do all the other soft tissue work and mobility drills before what I have listed. If you prefer a quick, simple workout and do enough mobility work on your own, then my warm-up should suffice.