Serious 4-Week Mass Routine!

Are you an advanced lifter who is ready to put on some serious mass in four weeks? Check out the training, nutrition, and supplement plan to start packing on some serious muscle. Learn More.

Article Summary:
  • The meal plan changes depending on whether or not it is a lifting day.
  • How you split up the body parts is entirely your choice.
  • You should make some serious progress the month this plan is done.
  • Warning! This plan is for advanced lifters only!


    Supplements:


    Meal Plan:

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    Training Plan:

    Pick which body parts you want to work for which days. You should only train with the weights for four of seven days with this plan. Your cardio should be on the three off of weight training days.

    You can combine body parts into a day such as: chest and shoulders or biceps, triceps, and forearms. Only work each body part once per week and try to have a day off from the weights every other day. The routines below will last you a whole solid month!


    Serious Chest Routine:

      Pack some serious mass on your chest with the following chest workouts! Get ready to focus on improving your chest thickness and width. Your strength will go through the roof with these routines! The key to progress is with variety in your training. Here are a huge variety of exercises to expand not only your mind, but also your muscles.

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      Week One:

      Week Two:

      Week Three:

      Week Four:


    Serious Back Routine:

      Get ready to seriously blast your back! These routines will add some solid mass to your upper back as well as your lats! If you are looking to flare your lats out and build that great V-shape, then the following are your routines!

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      Week One:

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      Week Four:


    Serious Biceps Routine:

      It is time for a biceps blitz! The following routine will help you achieve a high biceps peak! Also you will expand the thickness of the short head of your biceps and extend the mass along the outer biceps long head!

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      Week One:

      Week Two:

      Week Three:

      Week Four:


    Serious Triceps Routine:

      Seriously trash your triceps with these tried and true mass builders! Prepare to battle your triceps and whip them into the best shape ever!

    Titanic Triceps!
    Titanic Triceps!
    Arms Super Feature #4.
    Photo By SecondFocus.
    Week #17 - 7/04/2006
    1600x1200 - 1280x1024 - 1152x864 - 1024x768 - 800x600
    480x640 - 320x240 - 240x320 - 160x160 - 160x120 - 128x128




      Week One:

      Week Two:

      Week Three:

      Week Four:


    Serious Shoulders Routine:

      Shape-up those shoulders and achieve cannonball delts! Get those shoulders bulging through your shirts with these seriously massive routines!

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      Week One:

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      Week Three:

      Week Four:


    Serious Leg Routine:

      Laid out before you is a serious leg building routine! You will gain mass in the outer sweep and teardrop of the thighs! You will also gain size in the hamstrings that will thicken your leg biceps backward! And to finish them off you will pump-up the calves to get your legs in full proportion.

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      Week One:

      Week Two:

      Week Three:

      Week Four:


    Serious Forearm Routine:

      Get comic book forearms with these routines!

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      Week One:

      Week Two:

      Week Three:

      Week Four:


    Serious Ab Routine:

      Abs of steel! Abs of Steel!

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      Week One:

      Week Two:

      Week Three:

      Week Four:

    Good luck with this month-long plan and never give-up!

    About The Author:

    David Gluhareff, CFT, lost over one hundred pounds from 1995-96 and became a Certified Fitness Trainer with the International Sports Sciences Association. David then built a fifty thousand dollar a year business, in a small town in Virginia, by the time he was twenty five years old. To contact David Gluhareff please go to www.trainwithdave.com.

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    Comments

    Showing 1 - 4 of 4 Comments

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    littlebutgrowin
    • rep this user
    littlebutgrowin

    this doesnt look like its nearly enough on each muscle group

    Dec 5, 2011 1:46pm | report
     
    Snow3y
    • rep this user
    Snow3y

    I donno littlebutgrowin ... Everything looks good to me except amount of leg exercises don't look like they're enough..

    Sep 5, 2012 12:48pm | report
     
    lineman96
    • rep this user
    lineman96

    I'm going to try this and give an update later on my results.

    Dec 10, 2012 11:49am | report
     
    lonelynatives
    • rep this user
    lonelynatives

    So I started using this program, and I just got to the first week of Back. Why did you put Dumbbell Pullovers in there? I understand that it hit's lats secondarily, but aren't there a bunch of primary lat exercises that could be in there? So far it's a great program and I like it, but I'm curious about that one part. Thanks!!

    May 20, 2013 7:29pm | report
     
    Showing 1 - 4 of 4 Comments

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