HIML-4 Maximum Muscle Building Workout System

HIML-4 is a highly effective four week muscle building workout system that cycles between heavy days, intense workouts, and moderate to light weight training days.

Workout Summary

Main Goal: Build Muscle

Workout Type: Split

Training Level: Intermediate

Days Per Week: 4

Equipment Required: Barbell, Bodyweight, Cables, Dumbbells, EZ Bar, Machines

Target Gender: Male & Female

Author: Ian Coleman

Workout Description

This system can be used with virtually any split, but I believe a 4 day split should be used for maximal results. You can also use a 3 day split variation, which will not be detailed in this workout article. I will present a 3 day version of HIML-4 at a later date.

The 4 Day HIML-4 Workout Split

You can perform this one of two ways: as structured, or using a 2 day on, a day off format.

• Day 1 – Chest, Biceps and Abs


• Day 2 – Quads, Hamstrings and Calves


• Day 3 – OFF


• Day 4 – Shoulders, Triceps and Abs


• Day 5 – Back, Traps and Forearms


• Day 6 – OFF


• Day 7 – OFF, or restart using Day 1′s workout.

The 4 HIML-4 Workouts

The HIML-4 muscle building system utilizes 4 different styles of training, rotated over a 4 week (or 6 day cycle) period.

• Week 1 – Heavy week, focusing on 5-7 rep sets and the use of compound exercises.


• Week 2 – Intensity week, focusing on the use of slow negatives, training to failure, pre-exhaust and drop sets.


• Week 3 – Medium week, focusing on the 10 to 12 rep range with a mix of compound exercises and machines.


• Week 4 – Light week, focusing on 15 to 20 rep sets and the use of isolation exercises.

As you can see, weeks 2 and 4 are lighter training days. They provide your body with a working break and active recovery from the stresses of heavy training, while allowing you to challenge the body and build muscle.

Week 1 – Heavy Training

Do not add exercises to any of these training days. The point is to lift heavy on basic exercises. Use the same weight for each set of an exercise. Push yourself for as many reps as possible on each set without training to failure. NEVER perform more than 7 reps per set. When you can perform 7 reps for ALL 4 sets, add weight the next time you perform this workout and exercise.

Rest about 2 to 5 minutes between sets. Wait until you feel “physically ready” before starting another set. The point of this week is to move heavy weight, so proper rest between sets is crucial! Don’t rush.

Week 1 – Chest, Biceps and Abs Workout
Chest
Exercise	Sets	Rep Goal
Bench Press	4	5-7
Incline Dumbbell Bench Press	4	5-7
Hammer Strength Bench Press	4	5-7
Biceps
Exercise	Sets	Rep Goal
Standing Barbell Curl	4	5-7
Seated Dumbbell Curl	4	5-7
Abs
Exercise	Sets	Rep Goal
Cable Crunch	4	20
Weighted Sit Up	4	20

Week 1 – Quads, Hamstrings and Calves Workout
Quads
Exercise	Sets	Rep Goal
Squat	4	5-7
Front Squat	4	5-7
Leg Press	4	5-7
Hamstrings
Exercise	Sets	Rep Goal
Stiff Leg Deadlift	4	5-7
Wide Stride Bulgarian Split Squat	4	5-7
Calves
Exercise	Sets	Rep Goal
Standing Calf Raise	4	20
Seated Calf Raise	4	20

Week 1 – Shoulders, Triceps and Abs Workout
Shoulders
Exercise	Sets	Rep Goal
Seated Barbell Press	4	5-7
Arnold Press	4	5-7
Cable Face Pulls	4	5-7
Triceps
Exercise	Sets	Rep Goal
Close Grip Bench Press	4	5-7
Weighted Dips	4	5-7
Abs
Exercise	Sets	Rep Goal
Plank	4	60 Seconds
Weighted Crunch	4	20

Week 1 – Back, Traps and Forearms Workout
Back
Exercise	Sets	Rep Goal
eadlift	4	5-7
Weighted Pull Up	4	5-7
Barbell Row	4	5-7
Trapss
Exercise	Sets	Rep Goal
Barbell Shrug	4	5-7
Dumbbell Shrug	4	5-7
Forearms
Exercise	Sets	Rep Goal
Pinwheel Curl	4	5-7
Reverse Grip Barbell Curl	4	5-7

Week 2 – Intense Training

During week 2 you will be performing a limited number of sets, but each set will be very intense. As with week 1, rest as long as possible before attempting subsequent sets. All sets are trained to failure, and beyond.

After the pre-exhaust sets, each exercise is performed using 4 second negatives. Perform all non pre-exhaust sets to failure. Once you reach failure, rest for 15 seconds, and then perform 3 drop sets at, or near failure, with no rest in between sets.

When you can perform 10 reps for any given non pre-exhaust set, add weight the next time you perform this workout and exercise.

Rest until you feel “physically ready” before starting another set. As with week one, do not add in sets. The point of week 2 is take to rest from volume and heavy weight, and to stimulate muscle growth using high intensity techniques.

Note: Do NOT train abs until failure.

Week 2 – Chest, Biceps and Abs Workout
Chest
Exercise	Sets	Rep Goal
Dumbbell Flye (Pre-exhaust)	3	15
Dumbbell Bench Press	2	6-10
Pec Dec	2	6-10
Dumbbell Incline or Decline Bench Press	2	6-10
Biceps
Exercise	Sets	Rep Goal
Concentration Curl (Pre-exhaust)	3	15 (Each arm)
Cable Curl	2	6-10
Abs
Exercise	Sets	Rep Goal
Side Plank	3	60 seconds
Hanging Leg Raise (Use straps if needed)	3	15-30

Week 2 – Quads, Hamstrings and Calves Workout
Quads
Exercise	Sets	Rep Goal
Leg Extension (Pre-exhaust)	3	15
Leg Press	2	6-10
Hack Squat	2	6-10
Hamstringss
Exercise	Sets	Rep Goal
Leg Curl (Pre-exhaust)	3	15
Wide Stance Leg Press	2	6-10
Reverse Hack Squat	2	6-10
Calves
Exercise	Sets	Rep Goal
Seated Calf Raise (Pre-exhaust)	3	15
Standing Calf Raise	2	6-10

Week 2 – Shoulders, Triceps and Abs Workout
Shoulders
Exercise	Sets	Rep Goal
Side Lateral (Pre-exhaust)	3	15
Smith Machine Military Press	2	6-10
Front Plate Raise	2	6-10
Reverse Pec Dec	2	6-10
Triceps
Exercise	Sets	Rep Goal
Cable Tricep Extension (Pre-exhaust)	3	15
Close Grip Bench Press	2	6-10
Abs
Exercise	Sets	Rep Goal
Decline Sit Up	3	20-30
Lying Bench Leg Raise	3	20-30

Week 2 – Back, Traps and Forearms Workout
Back
Exercise	Sets	Rep Goal
Seated Cable Row (Pre-exhaust)	3	15
Lat Pull Down	2	6-10
Hammer Strength Row	2	6-10
Seated Cable Row	2	6-10
Traps
Exercise	Sets	Rep Goal
Smith Machine Shrug (Pre-exhaust)	3	15
Dumbbell Shrug (With straps)	2	6-10
Forearms
Exercise	Sets	Rep Goal
Wrist Curls Over Bench (Pre-exhaust)	3	15
Hammer Curl	2	6-10

Week 3 – Medium Training

During week 3 you will be working with a slightly higher rep range and moderately heavy weight. Rest about 2-3 minutes between most sets. Do not train to failure. Stop each set when you feel like you may fail on the next rep. When you can perform 12 reps on a given set, add weight the next time you perform that exercise.

Week 3 – Chest, Biceps and Abs Workout
Chest
Exercise	Sets	Rep Goal
Hammer Strength Bench Press	3	10-12
Incline Dumbbell Bench Press	3	10-12
Dumbbell Flyes or Pec Dec	3	10-12
Bench Press	3	10-12
Biceps
Exercise	Sets	Rep Goal
EZ Bar Curl	3	10-12
Standing Dumbbell Curl	3	10-12
Drag Curl	3	10-12
Abs
Exercise	Sets	Rep Goal
Cable Crunch	3	30
Weighted Sit Up	3	30

Week 3 – Quads, Hamstrings and Calves Workout
Quads
Exercise	Sets	Rep Goal
Squat	3	10-12
Leg Press	3	10-12
Leg Extension	3	10-12
Walking Lunge	3	10-12
Hamstrings
Exercise	Sets	Rep Goal
Stiff Leg Deadlift	3	10-12
Leg Curl	3	10-12
One Leg Dumbbell Squat	3	10-12
Calves
Exercise	Sets	Rep Goal
Leg Press Calf Raise	3	10-12
Hack Squat Calf Raise	3	10-12

Week 3 – Shoulders, Triceps and Abs Workout
Shoulders
Exercise	Sets	Rep Goal
Seated Dumbbell Press	3	10-12
Upright Row	3	10-12
Cable Side Lateral	3	10-12
Bent Over Reverse Flye	3	10-12
Triceps
Exercise	Sets	Rep Goal
Skullcrushers	3	10-12
Two Arm Seated Dumbbell Extension	3	10-12
French Press	3	10-12
Abs
Exercise	Sets	Rep Goal
Plank	3	60
Weighted Crunch	3	30

Week 3 – Back, Traps and Forearms Workout
Back
Exercise	Sets	Rep Goal
Barbell Row	3	10-12
Wide Grip Pull Up	3	10-12
Dumbbell Row	3	10-12
Lat Pull Down	3	10-12
Traps
Exercise	Sets	Rep Goal
Power Barbell Shrug	3	10-12
Behind The Back Barbell Shrug	3	10-12
Forearms
Exercise	Sets	Rep Goal
Reverse Grip Preacher Curl	3	10-12
Static Barbell Hold	3	60 seconds

Week 4 – Light Training

Week 4 is a lighter training week. Consider it an “active de-load”. You will still train hard, but the rep ranges are very high and the weight fairly light. This week will allow your joints and connective tissue a chance to recover from the wear and tear that took place over the previous 3 weeks. Once again, do NOT train to failure. Stop each set when you feel like you may fail on the next rep.

You still want to push yourself during week 4. When you can perform 20 reps for a given set, add weight the next time you perform that exercise.

Week 4 – Chest, Biceps and Abs Workout
Chest
Exercise	Sets	Rep Goal
Cable Crossovers	4	15-20
Pec Dec	4	15-20
Hammer Strength Bench Press	4	15-20
Biceps
Exercise	Sets	Rep Goal
Spider Curl	4	15-20
Cable Preacher Curl	4	15-20
Abs
Exercise	Sets	Rep Goal
Side Plank	3	60 seconds
Hanging Leg Raise (Use straps if needed)	3	15-20

Week 4 – Quads, Hamstrings and Calves Workout
Quads
Exercise	Sets	Rep Goal
Leg Extension	4	15-20
Dumbbell Lunge	4	15-20
Hack Squat	4	15-20
Hamstrings
Exercise	Sets	Rep Goal
Single Leg Curl	4	15-20
Standing Leg Curl	4	15-20
Calves
Exercise	Sets	Rep Goal
One Leg Seated Calf Raise	6	15-20

Week 4 – Shoulders, Triceps and Abs Workout
Shoulders
Exercise	Sets	Rep Goal
Standing Front Lateral	4	15-20
Seated Side Lateral	4	15-20
Hammer Strength Shoulder Press	4	15-20
Triceps
Exercise	Sets	Rep Goal
High Pulley Overhead Tricep Extension	4	15-20
Bench Dips	4	15-20
Abs
Exercise	Sets	Rep Goal
Decline Sit Up	3	30
Lying Bench Leg Raise	3	30

Week 4 – Back, Traps and Forearms Workout
Back
Exercise	Sets	Rep Goal
Reverse Grip Lat Pull Down	4	15-20
Incline Bench Cable Row	4	15-20
T-Bar Row	4	15-20
Traps
Exercise	Sets	Rep Goal
Cable Shrug	4	15-20
Seated Dumbbell Shrug	4	15-20
Forearms
Exercise	Sets	Rep Goal
Zottman Curl	3	15-20
Reverse Grip Dumbbell Curl Over Bench	3	15-20

HIML-4 Maximum Muscle Building Workout System