This four-week program is a great way to jump-start new growth by shocking your muscles by using heavier weight and lower reps on some exercises followed by lighter weight and higher reps on others. To fully maximize potential growth to a muscle, you have to train both fast- and slow-twitch muscle fibers. That is the reason behind the different rep schemes throughout each workout. This is a high-volume and high-intensity approach to gaining new lean muscle mass.
I want you resting 1 to 2 minutes max in between sets. This will not only build up your muscular endurance, but ensure that you are in the gym to work and not to screw around. Even though you will be using heavier weight on the lower rep sets, always be mindful of proper form and make sure you are contracting the target muscle. If you can't feel the target muscle doing the work, lower the weight. You will be getting four days of weight training and three days off each week. You will need these days to rest and recover. Make sure you do just that because this is the time you are growing and allowing your system to rest before you get after it again.
TRAIN LIKE A CHAMPION AND RISE ABOVE!