Workout Routines

4 Weeks to Massive Muscle

Gain up to 10 pounds of muscle in the next four weeks with this mass-gain training program.

4 Weeks to Massive Muscle
Equipment X


Building mass may not always be easy, but it’s pretty simple: Lift hard (and with high volume) and eat a lot. On the training side, we offer the following month-long program. These four weeks of mass-gaining are full of straight-forward exercises done predominantly in straight set fashion, with minor influences of intensity techniques (drop sets). These workouts will typically involve lots of rest and heavy to moderate weight. The key to this program is that you’ll only be training each bodypart one day per week during the four weeks, so you’ll need to get after it like gangbusters each time out. You should anticipate a few days of soreness following each workout, due to the high volume (total number of sets) involved—this is why we designed the split with three full rest days, as follows:

Day 1: Legs, Abs
Day 2: Chest, Triceps
Day 3: Rest
Day 4: Shoulders, Traps
Day 5: Back, Biceps
Day 6: Rest
Day 7: Rest