If you’ve just finished Phase 1 of our 12-Week New Body Plan, you should be feeling fitter and stronger by now, and you’ll have gained a few pounds of pure muscle while shedding unwanted fat. If you haven’t seen Phase 1 - click here now.

Over the next four weeks, you will be working out every second day and resting every day in between. The exercises use free weights and big movements to hit as many muscle fibres as possible. You’ll do fewer reps in each set than you did in Phase 1, allowing you to lift bigger weights and builder bigger, stronger muscles.

Make sure you keep your form perfect with each lift, and take it slow and controlled at all times. Follow the eating plan on p126 to get all the carbs and protein you need to fuel your workouts and build new muscle. The result after four weeks will be a bigger, leaner you, and you’ll be ready to hit Phase 3 of our 12-Week New Body Plan, where you’ll bring out the definition in your new muscles. Look out for the next issue of Men’s Fitness, on sale 8th March.

How to do this workout

On the first day do workout A, then rest the following day. Do workout B the next day, then rest again, and so on for the next four weeks. As a result you will do four workouts one week and three the following week. Start each workout with a few minutes of cardio to raise your core temperature. Do some squats and lunges as well to get your muscles firing.

Perform each pair of exercises as a superset, so you’ll do one set of exercise 1A and then do one set of 1B without resting in between. That counts as one superset. You can then rest for 90 seconds before repeating the superset one or two more times. Then move on to superset 2. Do all the sets of exercise 3 consecutively at the end of your workout.

Use a weight that allows you to complete all the required reps without breaking form. If you cannot complete a move perfectly, you have hit failure and should move on to the next exercise. Always raise the weight quickly and lower it slowly. Keep your core – abs and surrounding muscles – tight to support your body during lifts and prevent lower back pain. Breathe in on the lowering phase of a move and breathe out on the exertion phase.

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