So you want a new, more muscular body? Gentlemen, you have the technology to build one. This is the first part of a three-stage programme specifically designed to improve your physical performance and promote new muscle growth.

This programme will do more than just slap slabs of muscle on your arms and chest. It will make sure your gains are balanced and proportional so that you prevent injury. After the three stages your whole body will be functionally stronger, allowing you to focus your training on the specific areas you want to improve.

In this first four-week phase you’ll work with light weights and high reps, often using an unstable platform such as a Swiss ball. This challenges your muscles to maintain a strong body position during an exercise. The muscles surrounding your joints will become stronger and less prone to injury, providing a superb foundation for building bigger muscles in stage two of the programme.

Stick with MF’s plan and after four weeks you’ll have burnt off fat and prepared your muscles for the mass-building workouts in part 2 of this three part plan. You may not be the world’s first bionic man, but you’ll be fitter, stronger, faster…

How to do this workout