If you have been looking to put on some serious mass, then this is the plan for you. In just four weeks one of my clients has put on 6 pounds of mass without gaining any in the waist. He has put on 6 lean pounds of mass by following the routine developed below. His strength is through the roof and I can see some serious shoulder, pecs, back, arm and total body development has occurred. He has taken on a great shape in only four weeks by following the weights workouts below.
His weight training only takes about an hour three times per week. His diet and nutrition plan, which was designed by myself and a colleague of mine, is being adhered to very strictly. By him following the diet and nutrition plan so closely this client only has to do small amounts of cardio to keep the fat level down and preserve muscle mass, not burn it. Try this 4-week mass plan and let us know what kind of gains you make!
Week One:
Diet
Meals every two to three hours upon waking.cytogainer
- Meal One: (breakfast) Half cup of oatmeal and Cytogainer (Cytosport) shake + one serving of V12 (SAN)
Meal Two: (mid-morning school snack) Whole grain peanut butter sandwich or whole grain turkey sandwich double meat or handful of nuts and apple or pear
Meal Three - (lunch) Two grilled chicken breasts or med. can of tuna with handful of green veggies or handful of salad with olive oil and vinegar dressing
Meal Four - (late afternoon snack probably post workout) Cytogainer (Cytosport) shake with apple or pear
Meal Five - (dinner) One and a half handfuls of lean meat such as london broil, chicken breasts, turkey breasts, tuna steaks, or salmon with two handfuls of green veggies and med. sweet potato or handful of brown rice
Meal Six - (bedtime) Pro Complex (Optimum Nutrition) shake + one serving of V12 (Sans)
Helpful Tips:
- Drink only water and never miss meals.
- Try not to eat until full at each sitting.
- Pick Sat. or Sun. as a free or cheat day.
Buy groceries once a week and you buy the amount of whichever foods you decide you will use in a week - oatmeal, chicken breasts, turkey breasts, brown rice, green veggies or salads, med. sweet potatoes, oil/vinegar, sliced turkey, peanut butter, apples and pears, almonds unsalted.
Workouts
Workouts (first set or two should be challenging, but not as bad as 3 and 4; choose a weight you feel you are near failure about 75% of the way through by the third and fourth set and ask for a spot if needed).
Wednesday - Legs & Abs
- 5 min. med. pace warm-up walk or bike
4 sets leg press 8-10 reps
4 sets leg extensions 8-10 reps
4 sets leg curls 8-10 reps
3 sets seated calf machine 8-10 reps
2 sets hyperextensions 12-15 reps
4 sets ab machine
4 sets normal crunches
Finish with 20 min. med. pace walk or bike
Click here for a printable log of Week 1: Legs!
Friday or Saturday - Arms & Shoulders & Abs
- 5 min. warm-up
4 sets dumbbell shoulder presses 8-10 reps
4 sets dumbbell side lateral raises 8-10 reps
4 sets dips on edge of bench 8-10 reps
4 sets rope pressdowns 8-10 reps
4 sets barbell curls 8-10 reps
4 sets dumbbell alternate hammer curls
4 sets decline bench crunches
2 sets hanging leg raises
20 min. walk or bike med. pace
Click here for a printable log of Week 1: Arms & Shoulders!
Monday - Chest & Back
- 5 min. warm-up
4 sets incline bench presses 8-10 reps
4 sets flat dumbbell bench presses 8-10 reps
4 sets cable crossovers 10-12 reps
4 sets seated Hammer Strength low row 8-10 reps
){kind=link}
4 sets reverse grip Hammer Strength high row 8-10 reps
){kind=link}
20 min. med. pace walk or bike
Click here for a printable log of Week 1: Chest & Back!
Week Two:
Diet
Meals stay the same, but the workouts change as follows:
Workouts
Workouts (first set or two should be challenging, but not as bad as 3 and 4 and fifth; choose a weight you feel you are near failure about 75% of the way through by the third and fourth set and ask for a spot if needed).
Wednesday - Legs & Abs
- 5 min. med. pace warm-up walk or bike
4 sets walking dumbbell lunges 10-12 steps each leg
4 sets leg extensions with toes turned in 8-10 reps
4 sets leg curls with toes pointed back 8-10 reps
4 sets seated calf machine 8-10 reps
3 sets hyperextensions 12-15 reps
4 sets ab machine
4 sets normal crunches
Finish with 20 min. med. pace walk or bike.
Click here for a printable log of Week 2: Legs!
Friday or Saturday - Arms & Shoulders
- 5 min. warm-up
4 sets barbell shoulder presses to front 8-10 reps
4 sets dumbbell side lateral raises 8-10 reps
4 sets dips on dip machine 8-10 reps
4 sets rope press downs 8-10 reps
4 sets barbell curls 8-10 reps
4 sets reverse grip barbell curls 8-10 reps
4 sets decline bench crunches
4 sets hanging leg raises
20 min. walk or bike med. pace
Click here for a printable log of Week 2: Arms & Shoulders!
Monday - Chest & Back
- 5 min. warm-up
4 sets incline dumbbell presses 8-10 reps
4 sets flat barbell bench presses 8-10 reps
4 sets cable crossovers 10-12 reps
4 sets one arm dumbbell rows 8-10 reps
4 sets wide grip lat pull downs 8-10 reps
20 min. med. pace walk or bike
Click here for a printable log of Week 2: Chest & Back!
Week Three:
Diet
Meals stay the same, but the workouts change as follows:
Workout
Workouts (first set or two should be challenging, but not as bad as 3 and 4 and fifth; choose a weight you feel you are near failure about 75% of the way through by the third and fourth set and ask for a spot if needed).
Wednesday - Legs
- 5 min. med. pace warm-up walk or bike
4 sets barbell squats 8-10 reps
4 sets leg extensions 8-10 reps
4 sets seated leg curls with toes pointed back 8-10 reps
4 sets seated calf machine 8-10 reps
4 sets hyperextensions 12-15 reps
4 sets ab machine
4 sets normal crunches
Finish with 20 min. med. pace walk or bike
Click here for a printable log of Week 3: Legs & Abs!
Friday or Saturday - Arms & Shoulders
- 5 min. warm-up
4 sets barbell shoulder presses behind the neck 8-10 reps
4 sets alternating front dumbbell raises 8-10 reps
4 sets dumbbell side lateral raises 8-10 reps
4 sets dumbbell kickbacks 8-10 reps
4 sets straight bar press downs 8-10 reps
4 sets barbell curls 8-10 reps
4 sets alternating dumbbell curls 8-10 reps
4 sets decline bench crunches
4 sets hanging leg raises
20 min. walk or bike med. pace
Click here for a printable log of Week 3: Arms & Shoulders & Abs!
Monday - Chest & Back
- 5 min. warm-up
4 sets incline barbell presses 8-10 reps
4 sets incline dumbbell flyes 10-12 reps
4 sets Hammer Strength wide chest presses 8-10 reps
4 sets cable crossovers 10-12 reps
4 sets one arm dumbbell rows 8-10 reps
4 sets reverse grip (hands shoulder width) lat pull downs 8-10 reps
20 min. med. pace walk or bike
Click here for a printable log of Week 3: Chest & Back!
Week Four:
Diet
Add a Pro complex shake (Optimum Nutrition) at either meal two or three.
Workout
Workouts (first set or two should be challenging, but not as bad as 3 and 4 and fifth; choose a weight you feel you are near failure about 75% of the way through by the third and fourth set and ask for a spot if needed).
Wednesday - Legs
- 5 min. med. pace warm-up walk or bike
4 sets smith machine squats 8-10 reps
4 sets leg extensions 8-10 reps
4 sets lying leg curls with toes pointed back 8-10 reps
4 sets leg press calf raises 8-10 reps
4 sets hyperextensions 12-15 reps
2 sets inner/outer thigh machine 12-15 reps
4 sets ab machine
4 sets hanging leg raises
Finish with 20 min. med. pace walk or bike
Click here for a printable log of Week 4: Legs & Abs!
Friday or Saturday - Arms & Shoulders
- 5 min. warm-up
4 sets dumbbell shoulder presses 8-10 reps
4 sets alternating front dumbbell raises
4 sets dumbbell side lateral raises 8-10 reps
4 sets dumbbell two arm overhead extension 8-10 reps
4 sets rope press downs 8-10 reps
4 sets dumbbell hammer curls 8-10 reps
4 sets alternating dumbbell curls 8-10 reps
4 sets decline bench crunches w/ 25 pound plate
4 sets hanging leg raises w/10 pound dumbbell between feet
20 min. walk or bike med. pace
Click here for a printable log of Week 4: Arms & Shoulders!
Monday - Chest & Back
- 5 min. warm-up
4 sets incline barbell presses 8-10 reps
4 sets incline dumbbell flyes 10-12 reps
4 sets Hammer Strength wide chest presses 8-10 reps
4 sets decline bench presses 8-10 reps
4 sets cable crossovers 10-12 reps
4 sets one arm dumbbell rows 8-10 reps
4 sets reverse grip (hands shoulder width) lat pull downs 8-10 reps
4 sets machine pullovers 8-10 reps
20 min. med. pace walk or bike
Click here for a printable log of Week 4: Chest & Back!
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. By the time he was twenty-five years old, David had built a fifty thousand dollar a year personal training business. To contact David Gluhareff, CFT (ISSA), go to www.trainwithdave.com.
|