Four Week Mass

Four Week Mass-Building Program

This program is for those who are looking to increase strength while also greatly increasing overall muscle mass and burning fat. Repeat months as often as necessary. If you do not eat more than you are currently eating, you will not put on more muscle mass.

Week 1: Monday:

-Spend 30 minutes finding a 5rm on HB back squat for the day. After finding 5rm, take off 25% of the weight and do 3x15 back squat -Spend 30 minutes finding a 5rm on barbell push press for the day. After finding 5rm, take off 25% of the weight and do 3x15 push press -Complete 100 reps on hamstring curl m achine in as few sets as possible (minimal rest) -Complete 100 reps of calf c alf raise w/ barbell on back, using 80% o f weight on 5rm back squat, finish in as few sets as possible (minimal rest) Tuesday:

-Spend 30 minutes finding a 5rm on c lose grip bench press (w/ 1 sec pause on chest) for the day. After finding 5rm, take off 25% of the weight and do 3x15 close grip bench press -Spend 30 minutes finding a 5rm on seated military press w/ barbell. After finding 5rm, take off 25% of the weight and do 3x15 seated military press w/ barbell -Complete 150 dumbbell chest flyes in as few sets as possible -Complete 10x10 seated dumbbell press w/ me dium-heavy weight Thursday:

-8x10 rack pulls with deadlift max (set bar at knee height, use straps, double overhand grip) -5x10 hang power snatch w/ 50% of snatch max -4x20 lat pulldowns -3x15 snatch grip RDLs 200 bicep curls w/ EZ curl bar (light weight, as few sets as possible)

Saturday:

-25x50m sprints -Push car 100m for 5 separate sets -Complete 200 pushups in as few sets as possible WEEK 2: Monday:

-Spend 30 minutes finding a 5rm on fro nt squat squat for the day. After finding 5rm, take off 25% of the weight and do 3x15 front squat -4x20 walking lunges w/ heavy barbell on back -5x3 box jumps to HIGH box -4 rounds of leg blasters (1 round o f leg blasters = 10 air squats, 10 lunges, 10 squat jumps, 10 jumping lunges) no rest in between rounds Tuesday:

-Spend 30 minutes finding a 5rm on incline benc h press for the day. After finding 5rm, t ake off 25% of the weight and do 3x15 incline bench press -4x25 dumbbell bench press on incline bench -10x3 heavy push jerks -100 cable chest flyes Thursday:

-10x10 deadlift with 75% of deadlift 1rm -4x20 dumbbell rows -7x3 hang power cleans -100 lat pulldowns 4x50 curls w/ empty bar Saturday:

-Every minute on the minute, complete 3 heavy power clean and jerks for 15 minutes -10x200 row sprints (90 sec rest in between sets) 5x12 GHD situps WEEK 3: Monday:

-5x20 HB back squats w/ 75-100% of bodyweight on bar -100 reps on hamstring curl machine -100 calf raises with 80% of back squat on barbell Tuesday:

-Spend 30 minutes finding a 5rm on push press behind neck for the day. After finding 5rm, take off 25% of the weight and do 3x15 behind the neck push press -4x20 decline bench press -100 dummbbell chest flyes -4x20 floor presses w/ dumbbells Thursday:

-6x8 snatch deadlifts (bar set below knee on pins) -4x20 sumo RDLs -100 wide grip pullups in as few set s as possible (use assistance machine if necessary) -100 bicep curls w/ EZ curl bar Saturday:

-10x100m sprints -15 sets of 20 pushups and 8 box jumps -200 situps

WEEK 4: Monday:

-6x6 HB back squats w/ 2 second pause in bottom (heavy weight) -100 reps on hamstring curl machine -150 calf raises w/ 75% of backsquat 1rm Tuesday:

-15x2 pause thrusters (front squat weight, pause 2 secs in bottom, drive out of bottom and drive bar overhead) -5x25 dumbbell push press -4x25 close grip bench press -100 tricep pushdowns Thursday:

-3 sets max reps deadlifts w/ 450-60% of deadlift 1rm ( use straps, bar cannot rest on ground) go to failure -4x20 dumbbell rows -150 curls w/ EZ curl bar

Saturday:

3x100m walking lunges w/ medium weight dumbbells 10x100m row sprints (rest 30 secs between rounds) 200 situps)