An effective workout routine should give you visibly bigger muscles in four weeks. The more exhausted your muscle fibres are following a session, the more they will recover – and the more they will grow. To exhaust your muscles properly, follow big, multi-joint exercises with muscle isolation exercises that focus one final effort on the targeted muscle group.

These three workouts will work and then post-exhaust two different muscle groups in each session. Rest for one minute between sets and three minutes between each exercise, and leave two to three days’ rest between workouts.