4 WEEKS TO MASSIVE MUSCLE Leave a comment

Gain 10 pounds of muscle in the next 4 weeks.

GOAL: Build Muscle – Hypertrophy

DURATION: 4 Weeks

TYPE OF PROGRAM: Muscle Endurance

To build mass one must: Lift hard at high volume and eatt tons. This four week mass-gaining program is full of straightforward exercises done in a straight set fashion, with little use of intensity techniques such as drop sets and tri sets. This program involves heavy to moderate weights and tons of rest. You will only be training each body part once a week over the course of four weeks. You should expect a couple of days of soreness following each workout because of the high volume, i.e. the total number of sets. This set is designed with a split of three rest days, as follows:

DAY ONE: LEGS AND ABS

To hit the entire leg effectively (glutes, hamstrings, quads) leg day includes lots of squats. You will start with leg extensions and hack squats hitting the quads. Then, you will continue with normal squats and leg curls. You will then move on to squats on the Smith machine, where balance is not a worry. Finally you will finish with barbell lunges.

DAY TWO: CHEST AND TRIS

You will begin with the flat barbell press, followed by flat dumbbell press. Each day you train chest, hit the chest at a different angle i.e. flat-bench in week 1, decline-bench in week 2 and incline-bench in week 3 followed by flat-bench in week 4. This will be performed as the first week starting with the barbell and then the dumbbells. Before moving on to triceps you will finish chest with an isolation exercise (cable fly). Your triceps training will include popular exercises in the 8-15 rep range.

DAY FOUR: ABS, SHOULDERS & TRAPS

You will begin with a compound movement on the shoulders and traps: overhead barbell press. This will be followed by dumbbell presses, dumbbell upright rows and the Smith machine press finishing things off with lateral raises and reverse pec-deck, putting emphasis on the rear deltoids.

Traps will be trained starting with shrugs at six sets using heavy weight. You will finish off the workout with double crunches hitting both the upper and lower abdominals.

DAY FIVE: BICEPS AND BACK

You will begin with the deadlift first using the barbell then dumbbells. You will follow that up with bent-over rows then one-handed dumbbell rows, hitting the upper and lower lats. Finally lat pulldowns will finish off the back workout. Biceps will be trained with standard barbell curls and hammer curls with heavy weight.

**The following workouts do not include warm-up sets.

** Days 4,6,7 are Rest Days

Week One:

Day One Legs & Abs-

Barbell Hack Squat: 4 Sets, 6-10 Reps

Normal Squat: 4 Sets, 6-10 Reps

Legs Curls: 3 Sets, 12 Reps

Smith Machine Squat: 4 Sets, 6-10 Reps

Barbell Lunge: 4 Sets, 12 Reps

Standing Calf Raise: 4 Sets, 12-20 Reps

Seated Calf Raise: 4 Sets, 12-20 Reps

Kneeling Ab Cable Crunch: 4 Sets, 20 Reps

Day Two Chest and Tri’s-

Barbell Bench Press: 4 Sets, 6-10 Reps

Dumbbell Bench Press: 4 Sets, 6-10 Reps

Flat Bench Cable Fly: 4 Sets, 12 Reps

Lying Tricep Extension: 4 Sets, 8-12 Reps

Weighted Bench Dips: 4 Sets, 8-12 Reps

Cable Pull-downs: 4 Sets, 8-12 Reps

Day Three Abs, Shoulders & Traps-

Barbell Shoulder Press: 4 Sets, 6-10 Reps

Dumbbell Press: 2 Sets, 12 Reps

Dumbbell Upright Rows: 2 Sets, 12 Reps

Dumbbell Lateral Raise: 4 Sets, 6-10 Reps

Reverse Pec-Deck: 4 Sets, 12 Reps

Barbell Shrugs: 4 Sets, 12 Reps

Dumbbell Shrug: 2 Sets, 12 Reps

Double Ab-Crunch: 4 Sets, 20 Reps

Day Five Biceps and Back-

Barbell Deadlift: 4 Sets, 6-10 Reps

Dumbbell Deadlift: 2 Sets, 12 Reps

Barbell Bent Over Rows: 4 Sets, 6-10 Reps

One-hand Dumbbell Rows: 2 Sets, 12 Reps

Lat Pull-downs: 4 Sets, 6-10 Reps

Bicep Curls: 4 Sets, 6-10 Reps

Hammer Curls: 4 Sets, 6-10 Reps

Week Two:

Day One Legs & Abs-

Normal Squat: 4 Sets, 6-10 Reps

Barbell Hack Squat: 4 Sets, 6-10 Reps

Legs Curls: 3 Sets, 12 Reps

Smith Machine Squat: 4 Sets, 6-10 Reps

Barbell Lunge: 4 Sets, 12 Reps

Standing Calf Raise: 4 Sets, 12-20 Reps

Seated Calf Raise: 4 Sets, 12-20 Reps

Kneeling Ab Cable Crunch: 4 Sets, 20 Reps

Day Two Chest and Tri’s-

Incline Barbell Bench Press: 4 Sets, 6-10 Reps

Incline Dumbbell Bench Press: 2 Sets, 12 Reps

Incline Bench Cable Fly: 4 Sets, 12 Reps

Lying Tricep Extension: 4 Sets, 8-12 Reps

Weighted Bench Dips: 4 Sets, 8-12 Reps

Cable Pull-downs: 4 Sets, 8-12 Reps

Day Three Abs, Shoulders & Traps-

Barbell Shoulder Press: 4 Sets, 6-10 Reps

Dumbbell Press: 2 Sets, 12 Reps

Dumbbell Upright Rows: 2 Sets, 12 Reps

Dumbbell Lateral Raise: 4 Sets, 6-10 Reps

Reverse Pec-Deck: 4 Sets, 12 Reps

Barbell Shrugs: 4 Sets, 12 Reps

Dumbbell Shrug: 2 Sets, 12 Reps

Double Ab-Crunch: 4 Sets, 20 Reps

Day Five Biceps and Back-

Barbell Deadlift: 4 Sets, 6-10 Reps

Dumbbell Deadlift: 2 Sets, 12 Reps

Barbell Bent Over Rows: 4 Sets, 6-10 Reps

One-hand Dumbbell Rows: 2 Sets, 12 Reps

Lat Pull-downs: 4 Sets, 6-10 Reps

Bicep Curls: 4 Sets, 6-10 Reps

Hammer Curls: 4 Sets, 6-10 Reps

Week Three:

Day One Legs & Abs-

Smith Machine Squat: 4 Sets, 6-10 Reps

Barbell Lunge: 4 Sets, 12 Reps

Normal Squat: 4 Sets, 6-10 Reps

Barbell Hack Squat: 4 Sets, 6-10 Reps

Legs Curls: 3 Sets, 12 Reps

Standing Calf Raise: 4 Sets, 12-20 Reps

Seated Calf Raise: 4 Sets, 12-20 Reps

Kneeling Ab Cable Crunch: 4 Sets, 20 Reps

Day Two Chest and Tri’s-

Decline Barbell Bench Press: 4 Sets, 6-10 Reps

Decline Dumbbell Bench Press: 2 Sets, 12 Reps

Flat Bench Cable Fly: 4 Sets, 12 Reps

Lying Tricep Extension: 4 Sets, 8-12 Reps

Weighted Bench Dips: 4 Sets, 8-12 Reps

Cable Pull-downs: 4 Sets, 8-12 Reps

Day Three Abs, Shoulders & Traps-

Barbell Shoulder Press: 4 Sets, 6-10 Reps

Dumbbell Press: 2 Sets, 12 Reps

Dumbbell Upright Rows: 2 Sets, 12 Reps

Dumbbell Lateral Raise: 4 Sets, 6-10 Reps

Reverse Pec-Deck: 4 Sets, 12 Reps

Barbell Shrugs: 4 Sets, 12 Reps

Dumbbell Shrug: 2 Sets, 12 Reps

Double Ab-Crunch: 4 Sets, 20 Reps

Day Five Biceps and Back-

Barbell Deadlift: 4 Sets, 6-10 Reps

Dumbbell Deadlift: 2 Sets, 12 Reps

Barbell Bent Over Rows: 4 Sets, 6-10 Reps

One-hand Dumbbell Rows: 2 Sets, 12 Reps

Lat Pull-downs: 4 Sets, 6-10 Reps

Bicep Curls: 4 Sets, 6-10 Reps

Hammer Curls: 4 Sets, 6-10 Reps

Week Four:

Day One Legs & Abs-

Barbell Hack Squat: 4 Sets, 6-10 Reps

Smith Machine Squat: 4 Sets, 6-10 Reps

Barbell Lunge: 4 Sets, 12 Reps

Normal Squat: 4 Sets, 6-10 Reps

Legs Curls: 3 Sets, 12 Reps

Standing Calf Raise: 4 Sets, 12-20 Reps

Seated Calf Raise: 4 Sets, 12-20 Reps

Kneeling Ab Cable Crunch: 4 Sets, 20 Reps

Day Two Chest and Tri’s-

Flat Barbell Bench Press: 4 Sets, 6-10 Reps

Flat Dumbbell Bench Press: 2 Sets, 12 Reps

Flat Bench Cable Fly: 4 Sets, 12 Reps

Lying Tricep Extension: 4 Sets, 8-12 Reps

Weighted Bench Dips: 4 Sets, 8-12 Reps

Cable Pull-downs: 4 Sets, 8-12 Reps

Day Three Abs, Shoulders & Traps-

Barbell Shoulder Press: 4 Sets, 6-10 Reps

Dumbbell Press: 2 Sets, 12 Reps

Dumbbell Upright Rows: 2 Sets, 12 Reps

Dumbbell Lateral Raise: 4 Sets, 6-10 Reps

Reverse Pec-Deck: 4 Sets, 12 Reps

Barbell Shrugs: 4 Sets, 12 Reps

Dumbbell Shrug: 2 Sets, 12 Reps

Double Ab-Crunch: 4 Sets, 20 Reps

Day Five Biceps and Back-

Barbell Deadlift: 4 Sets, 6-10 Reps

Dumbbell Deadlift: 2 Sets, 12 Reps

Barbell Bent Over Rows: 4 Sets, 6-10 Reps

One-hand Dumbbell Rows: 2 Sets, 12 Reps

Lat Pull-downs: 4 Sets, 6-10 Reps

Bicep Curls: 4 Sets, 6-10 Reps

Hammer Curls: 4 Sets, 6-10 Reps

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