The program featured below is full of compound lifts like squats, deadlifts, presses and chins, arranged into brief yet extremely intense total-body workouts-the type of workouts that grow muscle fast. This is far more than a muscle-up plan for skinny guys. Even the most seasoned gym rats will see results with this plan. In fact, if you follow the plan faithfully and spend a reasonable amount of effort, you can expect a muscle-weight gain of 5 to 7 pounds in as little as 4 weeks.

Though this program presents a comprehensive, reliable way to build muscle, it's just one phase of an even more intensive plan to overhaul your physique. As such, any results you do get from it will likely pale in comparison with those you could expect from going through the program in its entirety. This phase, the second of four we present in our book, is designed for guys with a moderate to advanced level of weightlifting experience. If you like the results of this program and want to take the next steps to building serious muscle, be our guest. Like the title of the book says, you can go from scrawny to brawny. It's just a matter of time and a little sweat-a tradeoff we know you're willing to make.

The Workouts
The exercises in this section are divided into three separate workouts (A, B, and C), which are best done in order with at least one day of rest in between them. So, a typical week might look like Workout A on Monday, Workout B on Wednesday, and Workout C on Friday. It is permissible to occasionally take two full days off between workouts; just make sure you get in all three each week.

WORKOUT A
Exercise	Sets/reps
Barbell Front Squat	5 x 5
Incline Bench Press	5 x 5
Bulgarian Split Squat	2 x 6-8
One-Arm Row (elbow out)	2 x 6-8
WORKOUT B
Exercise	Sets/reps
Chinup*	5 x 5
Hang Clean & Press	5 x 5
Cable Pull-Throughs	2 x 6-8
Weighted Situps	2 x 6-8
WORKOUT C
Exercise	Sets/reps
Elevated Trap Bar D-Lift	5 x 5
Dips	5 x 5
Cable Rows	2 x 6-8
Reverse Hypers	2 x 6-8
*Add weight if necessary.

THE EXERCISES

Barbell Front Squat
(quads, hamstrings, spinal erectors)
Walk into a squat rack with a barbell set at about collarbone level. Rest the bar on the front deltoids with the bar lightly touching your throat. You have three different options: Cross your arms, and place each hand over the opposite shoulder. Use a clean grip or place a pair of lifting straps around the bar and hold them up. Once you've supported the bar, walk back a few steps and set your feet slightly wider than shoulder width apart. Break at the knee first, then the hips, and maintain an arch in your lower back. Descend as low as you can while still maintaining a slight arch and an upright torso. Pause for a second, and return the weight to the starting position.

Close Grip Incline Bench Press
(chest, front deltoids, triceps)
Lie on an incline bench and grasp the bar with a close (14- to 18-inch) grip. With your feet flat on the floor, lift the bar off the supports, and lower it toward your upper chest. Once you've reached the appropriate depth, pause for a second and press the bar back up.

Bulgarian Split Squat
(quads, hamstrings, glutes)
Stand with your back to an exercise bench running perpendicular to your body. Reach back and place the instep of your back foot on the bench as you support your weight on your front foot. Keeping your torso as straight as possible, bend both knees until your front leg forms a 90-degree angle. Pause, then press back up.

One Arm Row, elbow out
(upper back, biceps)
Support yourself on an exercise bench by placing your knee and hand of the same side on the bench and the other leg on the floor. Make sure your back is flat. With your free hand, grasp a dumbbell with a false grip, and let it hang at arm's length beneath your shoulder with your palm facing out. Begin by drawing your elbow up past your torso by pinching your shoulder blade in toward your spine. Avoid twisting or contorting your body to get the weight up.

For the rest of this article, order the Spring 2005 issue of Men’s Health Muscle by clicking here.