Are you spending hours and hours in the gym every week only to see minimal progress in your performance or physique?

Do you constantly bounce back and forth between training programs to try and find “the one” that will unlock your hidden gains?

Then you’re in luck.

We’ve created a simple, but savage 4-week total body workout to help you build muscle and strength.

Let’s get started.

Training Overview

Stop Majoring in the Minors

What’s the best pre workout?

What’s the best rep scheme?

What’s the best workout?

So often we spend time seeking the most “optimal” way to go about our training. In fact, we probably waste more mental energy trying to find the “perfect” program instead of focusing on the actual work being put in the gym.

Should I use 5x5, 4x8, 3x10, 4x12, or 5x10?

How about rest-pause training or supersets or giant sets?

Stop worrying about all the minutiae because here’s the simple truth of the matter -- they all can work for building size and strength.

Each of these is a commonly used rep schemes works because the secret to making gains isn’t in which rep scheme you use, or even which workout split you perform. It’s in putting enough high quality work -- how you get there is more a matter of personal preference.

When it comes to building muscle and strength for the natural lifter there is no perfect rep range, and the scientific community has shown as much. Research has shown that hypertrophy can be achieved training with both heavier loads with fewer reps per set and lighter loads for higher reps per set.

That’s because so long as you are taking your muscles relatively close to failure (1-3 reps short of concentric failure), you’ve induced a sufficient enough stimulus to trigger the muscles to adapt.

For this training program, we’ll be using something called the total rep system or (rep goal system).

Here’s how it works:

In the workout below, every exercise will have a prescribed number of sets and a rep goal.

Your mission is to push for as many quality reps as possible each set, stopping the set only when your form begins to break down or you feel that you might fail on the next rep.

Let’s use the bench press as an example and say that we are to perform 3 sets and our rep goal is 25 reps.

On set 1 you perform 8 reps, set 2 you perform 7 reps, and set 3 you perform 5 reps.

Adding these together gives you 20 reps.

You did not meet your rep goal of 25 reps. Therefore, on your next workout you will keep the weight the same and strive to increase the total amount of reps performed. Once you are able to complete 25 reps across the three sets, add a small amount of weight to the bar (5-10 pounds) and again set about to meet the rep goal for the exercise.

This simple method of training ensures you are attacking each workout with sufficient intensity and has a built model of progression that couldn’t be any simpler -- when you hit the rep goal it’s time to add weight!

Other training programs that just throw out set and rep schemes don’t really tell you how hard you should be pushing in those sets or when you need to add weight to the bar.

The total rep system takes the guesswork out of training and boils muscle building down to brass tacks -- no fancy rep schemes, no complicated progression models.

Simply, try to perform as many high quality reps as you possibly can each and every set. When you hit the rep goal, it’s time to add weight.

Nothing could be simpler.

Savage 4-Week Workout

You’ll be training 3 days per week using a full body workout where you will train the entire body each training session. The increased frequency means less volume for each specific muscle group per workout, but this is good in that it allows for better recovery of muscle groups from one workout to the next and the increased frequency also allows you to become very proficient in your exercises.

To make things even more simple, you’ll be rotating between two workouts -- A and B.

So, your first two weeks of training will look something like this:

• Monday -- Workout A
• Tuesday -- OFF
• Wednesday -- Workout B
• Thursday -- OFF
• Friday -- Workout A
• Saturday -- OFF
• Sunday -- OFF
• Monday -- Workout B
• Tuesday -- OFF
• Wednesday -- Workout A
• Thursday -- OFF
• Friday -- Workout B
• etc.

Muscle building has become far too complicated in recent years with fancy rep schemes, complicated progression models, and excessive exercise variation.

To build muscle, you need to select a handful of exercises that train the major movement patterns of the body (push, pull, squat, lunge, hinge) and get really strong. Do this and you will build an appreciable amount of muscle.

Days marked as “off” can be dedicated to cardio, conditioning, and active recovery activities like yoga, foam rolling, stretching, hiking, etc.

Now, let’s get to the workout!

Workout A
Full Body Workout
Exercise	Sets	Rep Goal
Back Squats	3	25
Barbell Bench Press	3	30
Pull Ups	3	AMRAP
Romanian Deadlift	3	30
Military Press	3	30
Dumbbell Rows	3	35
Barbell Curls	2	20
Skullcrushers	2	20

Workout B
Full Body Workout
Exercise	Sets	Reps
Deadlift	1*	10
Incline Dumbbell Bench Press	3	30
Chest Supported Rows	3	30
Leg Press	3	30
Arnold Press	3	40
Chin Ups	3	AMRAP
Hammer Curls	2	20
Close Grip Dumbbell Press	2	25

* For deadlifts, load a bar with 75-80% of your 1-rep max. Set a timer for 10 minutes and begin performing as many singles as you can, resting 30-45 seconds between each attempt. When you can complete 10 reps is 10 minutes, add weight to the bar

What About Supplements?

Hard, consistent training and proper nutrition are the keys to making substantial gains from your training. Supplements are there to help you push that much harder in your workout and eek out those last few reps that you might not otherwise have the physical or mental strength to get done.

Primeval Labs has created an arsenal of bodybuilding supplements to help you perform your best in and out of the gym.

Here’s a custom made supplement stack that you can pair with the training program to support performance and recovery:

• Ape Sh*t Cutz -- Thermogenic pre workout to enhance stamina, focus, and energy
• Mega Pre White -- Stimulant free pump pre workout to support increased blood flow, nutrient delivery, and muscle pumps
• Intracell 7 Black -- Complete training fuel supplying fast-digesting carbohydrates and essential amino acids to aid performance
• ISOLIT -- Delicious-tasting whey protein isolate supplying 25 grams of protein per serving to support muscle growth and recovery.