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.

Warning! This plan is for advanced lifters only!

Diet Plan

Meal Plan For Weight Lifting Days

Meal 1:

  • Healthy cereal
  • Multivitamin/mineral

Meal 2:

  • Protein bar
  • An orange or grapefruit

Meal 3:

  • Lean meat (Chicken, tuna, turkey, or turkey burger)
  • Green veggies or green salad
  • Complex carbs (2 slices whole-grain bread, sweet potato, or brown rice)

Meal 4:

  • Handful of raw almonds, walnuts, or pecans
  • An apple or pear

Meal 5:

  • Lean white meat or fish (not fried)
  • Green veggies or green salad

Meal 6:

  • Protein bar or Protein shake

Meal Plan For Non-Weight Lifting Days

Cardio: Do 20-30 minutes of treadmill, stepper, or bike at 60-80 percent of max heart rate. Take BCAAs immediately following cardiovascular activity to prevent the body's potential lapse into a catabolic state.

Meal One:

  • Oatmeal
  • A little honey
  • 3 egg whites
  • Multivitamin/mineral

Meal 2:

  • Protein bar
  • An apple or pear

Meal 3:

  • Lean meat (Chicken, tuna, or turkey)
  • Green veggies or green salad

Meal 4:

  • Handful of raw almonds

Meal 5:

  • Lean white meat or fish (not fried)
  • Green veggies or green salad

Meal 6:

  • Protein bar or Protein shake

Helpful Tips

  • Always drink water and plenty of it, all day, every day.
  • Never eat until full, only satisfied.
  • Coffee is okay, but go easy on the sugar or use Splenda.
  • Never miss meals because missing a meal will slow down your metabolism.

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.

Week 1:

  • Incline Barbell Presses: 4 Sets Of 8-10 Reps
  • Flat Barbell Presses: 4 Sets Of 8-10 Reps
  • Decline Barbell Presses: 4 Sets Of 8-10 Reps
  • High Cable Cross-overs: 4 Sets Of 8-10 Reps

Week 2:

  • Decline Dumbbell Presses: 3 Sets Of 6-8 Reps
  • Flat Dumbbell Presses: 3 Sets Of 6-8 Reps
  • Incline Dumbbell Presses: 3 Sets Of 6-8 Reps
  • Incline Dumbbell Flyes: 3 Sets Of 6-8 Reps

Week 3:

  • Flat Chest Press Machine: 4 Sets Of 8-10 Reps
  • Incline Chest Press Machine: 4 Sets Of 8-10 Reps
  • Decline Dumbbell Flyes: 4 Sets Of 8-10 Reps
  • Low Cable Cross-overs: 4 Sets Of 8-10 Reps

Week 4:

  • Incline Chest Press: 3 Sets Of 6-8 Reps
  • Push-Ups (With A Plate On Your Back): 3 Sets Of 6-8 Reps
  • Flat Bench Dumbbell Flyes: 3 Sets Of 6-8 Reps
  • Pec Deck Machine: 3 Sets Of 6-8 Reps

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!

Week 1:

  • Barbell Rows: 4 Sets Of 8-10 Reps
  • Wide-Grip Lat Pull-downs: 4 Sets Of 8-10 Reps
  • Dumbbell Pull-overs: 4 Sets Of 8-10 Reps
  • Hyper-Extensions: 4 Sets Of 8-10 Reps

Week 2:

  • T-Bar Rows: 3 Sets Of 6-8 Reps
  • Reverse-Grip Lat Pull-downs: 3 Sets Of 6-8 Reps
  • Barbell Pull-overs: 3 Sets Of 6-8 Reps

Week 3:

  • Machine Rows: 4 Sets Of 8-10 Reps
  • Weighted Wide-Grip Pull-Ups: 4 Sets Of 8-10 Reps
  • Behind-The-Neck Lat Pull-downs: 4 Sets Of 8-10 Reps

Week 4:

  • One-arm Dumbbell Rows: 3 Sets Of 6-8 Reps
  • Weighted Reverse-Grip Pull-ups: 3 Sets Of 6-8 Reps
  • Dumbbell Pull-overs: 3 Sets Of 6-8 Reps

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!

Week 1:

  • Incline Dumbbell Curls: 4 Sets Of 8-10 Reps
  • Seated Dumbbell Hammer Curls: 4 Sets Of 8-10 Reps
  • Seated Concentration Curls: 4 Sets Of 8-10 Reps

Week 2:

  • Standing Dumbbell Curls: 3 Sets Of 6-8 Reps
  • Barbell Curls: 3 Sets Of 6-8 Reps
  • Standing Dumbbell Hammer Curls: 3 Sets Of 6-8 Reps

Week Three:

Week 4:

  • Standing Cable Curls: 3 Sets Of 6-8 Reps
  • Seated Alternating Dumbbell Curls: 3 Sets Of 6-8 Reps
  • Reverse-Grip Preacher Curl Machine: 3 Sets Of 6-8 Reps

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!

Week 1:

  • Incline French Presses: 4 Sets Of 8-10 Reps
  • Rope Press-downs: 4 Sets Of 8-10 Reps
  • Weighted Dips: 4 Sets Of 8-10 Reps

Week 2:

  • Weighted Dips: 3 Sets Of 6-8 Reps
  • Straight-Bar Press-downs: 3 Sets Of 6-8 Reps
  • Reverse-Grip, Straight-Bar Press-downs: 3 Sets Of 6-8 Reps

Week 3:

  • Skull-crushers: 4 Sets Of 8-10 Reps
  • One-arm overhead dumbbell extensions: 4 Sets Of 8-10 Reps
  • Two-arm overhead dumbbell extensions: 4 Sets Of 8-10 Reps

Week 4:

  • Close-Grip Bench Press: 3 Sets Of 6-8 Reps
  • One-Arm Reverse-Grip Cable Press-downs: 3 Sets Of 6-8 Reps
  • Dumbbell Triceps Kick-backs: 3 Sets Of 6-8 Reps

Serious Shoulders Routine

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

    Week 1:

    • Arnold Presses: 4 Sets Of 8-10 Reps
    • Seated Dumbbell Side Laterals: 4 Sets Of 8-10 Reps
    • Seated Dumbbell Rear Laterals: 4 Sets Of 8-10 Reps
    • Dumbbell Shrugs: 4 Sets Of 8-10 Reps

    Week 2:

    • Seated Military Presses: 3 Sets Of 6-8 Reps
    • Standing Front Alternating Dumbbell Raises: 3 Sets Of 6-8 Reps
    • Standing Dumbbell Side Lateral Raises: 3 Sets Of 6-8 Reps
    • Barbell Shrugs: 3 Sets Of 6-8 Reps

    Week 3:

    • Upright Barbell Rows(Close-Grip): 4 Sets Of 8-10 Reps
    • Seated Behind-The-Neck Presses: 4 Sets Of 8-10 Reps
    • Standing Dumbbell Raises To The Front: 4 Sets Of 8-10 Reps

    Week 4:

    • Upright Dumbbell Rows: 3 Sets Of 6-8 Reps
    • Barbell Shrugs: 3 Sets Of 6-8 Reps
    • Standing Dumbbell Side Lateral Raises: 3 Sets Of 6-8 Reps
    • Seated Dumbbell Presses: 3 Sets Of 6-8 Reps

    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.

    Week 1:

    • Dumbbell Squats: 4 Sets Of 8-10 Reps
    • Dumbbell Romanian Deadlifts: 4 Sets Of 8-10 Reps
    • Calf Raises on Smith Machine: 4 Sets Of 8-10 Reps

    Week 2:

    • Barbell Squats: 3 Sets Of 6-8 Reps
    • Stiff-legged Barbell Deadlifts: 3 Sets Of 6-8 Reps
    • Seated Calf Raises: 3 Sets Of 6-8 Reps

    Week 3:

    • Leg Extensions: 4 Sets Of 8-10 Reps
    • Lying Leg Curls: 4 Sets Of 8-10 Reps
    • Inner/Outer Thigh Machine: 4 Sets Of 8-10 Reps
    • Deadlifts: 4 Sets Of 8-10 Reps
    • Calf Presses On Leg Press: 4 Sets Of 8-10 Reps

    Week 4:

    • Deadlifts: 3 Sets Of 6-8 Reps
    • Romanian Deadlifts With Barbell: 3 Sets Of 6-8 Reps
    • Seated Leg Curls: 3 Sets Of 6-8 Reps
    • Leg Extensions With Toes Pointed-In: 3 Sets Of 6-8 Reps

    Serious Forearm Routine

    Get comic book forearms with these routines!

    Week 1:

    • Reverse-Grip Wrist Curls With Barbell: 4 Sets Of 8-10 Reps
    • Underhanded Wrist Curls With Barbell: 4 Sets Of 8-10 Reps

    Week 2:

    • Reverse-Grip Wrist Curls With Dumbbells: 3 Sets Of 6-8 Reps
    • Underhanded Wrist Curls With Dumbbells: 3 Sets Of 6-8 Reps

    Week 3:

    • Reverse-Grip Wrist Curls With Barbell: 4 Sets Of 8-10 Reps
    • Underhanded Wrist Curls With Barbell: 4 Sets Of 8-10 Reps

    Week 4:

    • Reverse-Grip Wrist Curls With Dumbbells: 3 Sets Of 6-8 Reps
    • Underhanded Wrist Curls With Dumbbells: 3 Sets Of 6-8 Reps

    Serious Ab Routine

    Abs of steel! Abs of Steel!

    Week 1:

    • Hanging Leg Raises With Dumbbell Between Feet: 4 Sets Of 8-10 Reps
    • Ab Machine: 4 Sets Of 8-10 Reps

    Week 2:

    • Decline Bench Sit-ups with a Plate: 3 Sets Of 6-8 Reps
    • Ab Machine: 3 Sets Of 6-8 Reps

    Week 3:

    • Hanging Leg Raises With Dumbbell Between Feet: 4 Sets Of 8-10 Reps
    • Decline Bench Sit-Ups With A Plate: 4 Sets Of 8-10 Reps

    Week 4:

    • Hanging Leg Raises With Dumbbell Between Feet: 3 Sets Of 6-8 Reps
    • Decline Bench Sit-Ups With A Plate: 3 Sets Of 6-8 Reps
    • Ab Machine: 3 Sets Of 6-8 Reps

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

About The Author

David Gluhareff

David Gluhareff

Since I can remember I was big. I decided to commit to myself to losing weight and making a life change. Since then I've lost over 100 pounds and ha

View All Articles By This Author