4 Weeks to More Mass: Week 1 Training Log
The 4 Weeks to More Mass Training Log for Week 1
WEEK ONE
MONDAY: LEGS
| EXERCISE | SETS | REPS | TEMPO | REST | |
| A | Barbell Back Squat | 4 | 10 | 4-0-1-0 | 90 sec |
| B1 | DB Walking Lunge | 3 | 12 | 3-0-1-0 | 60 sec |
| B2 | DB Step Ups | 3 | 12 | 3-0-1-0 | 60 sec |
| C1 | Leg Extensions * | 3 | 12 | 3-0-1-1 | 45 sec |
| C2 | DB Romanian Deadlifts * | 3 | 12 | 3-1-1-0 | 45 sec |
| D | Leg Press ** | 1 | 2 min | 2-0-1-0 | - |
* Perform a single drop set on the last set of these exercises. After getting all the reps in the last set, rest 10-15 seconds, drop the weight by 30% and get as many more reps as possible.
** Load a leg press with approx. 60% of your 1 RM. Set a timer for 2 minutes and try to get as many reps as possible. Really push yourself to get the maximum number of reps.
TUESDAY: CHEST AND BACK
| EXERCISE | SETS | REPS | TEMPO | REST | |
| A | Barbell Bench Press | 4 | 10 | 4-0-1-0 | 90 sec |
| B1 | Single Arm DB Row | 3 | 12 | 3-0-1-0 | 60 sec |
| B2 | Single Arm Incline DB Bench Press | 3 | 12 | 3-0-1-0 | 60 sec |
| C1 | Seated Cable Row ** | 3 | 12 | 3-0-1-1 | 45 sec |
| C2 | Cable Chest Flye ** | 3 | 12 | 3-0-1-0 | 45 sec |
| D | Push Ups *** | 1 | 50 | 2-0-1-0 | - |
* Perform the single arm version of the Incline DB Bench Press by pressing both dumbbells to the top position and lower them one-at-a-time in alternating fashion. Continue to alternate until you get 12 reps for each arm.
** Perform a single drop set on the last set of these exercises. After getting all the reps in the lsat set, rest 10-15 seconds, drop the weight by 30% and get as many more reps as possible.
*** Perform using as little intra-set rest as possible.
WEDNESDAY - OFF
THURSDAY: LEGS
| EXERCISE | SETS | REPS | TEMPO | REST | |
| A | Sumo Deadlift | 4 | 10 | 4-0-1-0 | 90 sec |
| B1 | Alternating Step Back Lunge | 3 | 12 | 3-0-1-0 | 60 sec |
| B2 | Single-Leg Romanian Dealift | 3 | 12 | 3-0-1-0 | 60 sec |
| C1 | Lying Hamstring Curl * | 3 | 12 | 4-0-1-0 | 45 sec |
| C2 | Seated Calf Raise * | 3 | 12 | 3-0-1-0 | 45 sec |
| D | Barbell Back Squat ** | 1 | 20 | 2-0-1-0 | - |
* Perform a single drop set on the last set of these exercises. After getting all the reps in the lsat set, rest 10-15 seconds, drop the weight by 30% and get as many more reps as possible.
** Perform one set of 20 Back Squats using a weight that's your usual 10 RM. You have to pause between reps.
FRIDAY: SHOULERS AND ARMS
| EXERCISE | SETS | REPS | TEMPO | REST | |
| A | Barbell Military Press | 4 | 10 | 3-0-1-0 | 90 sec |
| B1 | EZ-Bar Preacher Curl | 3 | 12 | 4-0-1-0 | 60 sec |
| B2 | Dips | 3 | 12 | 3-0-1-0 | 60 sec |
| C1 | Single-Arm Cable Lateral Raise ** | 3 | 12 | 3-0-1-1 | 45 sec |
| C2 | Standing Hammer Curls ** | 3 | 12 | 3-0-1-1 | 45 sec |
| D | Shoulder Tri-Set ** | 1 | 15 | 2-0-1-0 | - |
* Perform a single drop set on the last set of these exercises. After getting all the reps in the lsat set, rest 10-15 seconds, drop the weight by 30% and get as many more reps as possible.
** Grab a set of light dumbbells (between 10-20 lbs). Perform a set of 15 lateral raises. Once completed, immediately complete a set of 15 front raises. Do not rest and complete a set of 15 overhead presses. Take intra-set rest as needed.
SATURDAY & SUNDAY: OFF
