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Plan of the Month: 4 Weeks to More Mass, Week 3

Follow along with MensFitness.com's 'Plan of the Month'. This month is dedicated to packing on mass. Here's week 3 of 4.

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Note from the Editor: Mike Simone

Each month, MensFitness.com will select one trainer and a four week training program of their choice. Each week you'll receive the training protocol for that week. This month, Dan Trink, C.S.C.S, owner of TrinkFitness.com and Director of Personal Training Operations at Peak Performance NYC provides a 4 week program for packing on mass.

This is week 3 of 4. Are you behind on the program? Get caught up...

Week 1 of 4 >>>

Week 2  of 4 >>>

 

WEEK THREE

MONDAY: LEGS

  EXERCISE SETS REPS TEMPO REST
A Barbell Back Squat * 5 6 * 4-0-1-0 120 sec
B1 Leg Press ** 4 8 4-0-1-0 75 sec
B2 DB Step Ups 4 8/s 3-0-1-0 75 sec
C1 Leg Extensions  3 8 3-0-1-1 60 sec
C2 Single Leg Hamstring Curl 3 8/s 4-1-1-0 60 sec
D Prisoner Jump Squats *** 1 50 2-0-x-0 -

* After the last set rest 2 minutes. Add 10-20% more to the bar and perform a negative-only by lowering the bar to the safety pins which should be set to the bottom position of your squat depth. [Do not complete the lifting portion of the movement] Rerack the bar and repeat for 1 more negative-only rep. Keep in mind, this is an advanced movement and should only be performed by individuals with a solid base of training knowledge and experience.

** Perform with feet low and narrow on the platform.

*** Place your hands about your head and lower yourself into a squat position, then explosively jump off the floor. Rest as needed, but the goal is to complete as many reps as possible with as little rest as possible.

TUESDAY: CHEST AND BACK

  EXERCISE SETS REPS TEMPO REST
A Barbell Low Incline Bench Press * 5 6 4-0-1-0 120 sec
B1 Bent-Over Supinating DB Row ** 4 8 3-0-1-0 75 sec
B2 Decline DB Bench Press 4 8 3-0-1-0 75 sec
C1 Wide Grip Lat Pull Down 3 8 3-0-1-1 60 sec
C2 High-to-Low Cable Chest Flye 3 8 3-0-1-1 60 sec
D Inverted Row *** 1 50 2-0-1-0 -

* Perform a double drop set during your first set of this exercise. After your last rep of your last (5th) set, set down the bar and remove 20-30% of the load. Perform an additional 2-3 reps. Set down the bar, remove another 20% of the load, rest 15 seconds, perform another 1-2 reps.

** Grab a pair of dumbbells, unlock your knees and bend at the waist until your torso is nearly parallel to the floor. With your palms facing towards you, begin to row the weights up towards your rib cage. As you row, rotate your hands so that by the time you reach the top position your palms are facing away as they would be as the top of a curl. Reverse the movement on the lower portion of the movement.

*** Rest as needed but the goal is to complete as many reps as possible with as little rest as possible.

WEDNESDAY - OFF

THURSDAY: LEGS

  EXERCISE SETS REPS TEMPO REST
A Trap Bar Deadlift * 5 6 2-0-1-0 120 sec
B1 Walking Lunge 4 8/s 3-1-1-0 75 sec
B2 Leg Press ** 4 8 3-1-1-0 75 sec
C1 Dumbbell Romanian Deadlift 3 8 3-1-1-0 60 sec
C2 Donkey Calf Raise 3 8 3-1-1-0 60 sec
D Sprints 4 100 yards AFAP 120 sec

* Perform a double drop set during your first set of this exercise. After your last rep of your last (5th) set, set down the bar and remove 20-30% of the load. Perform an additional 2-3 reps. Set down the bar, remove another 20% of the load, rest 15 seconds, perform another 1-2 reps.

** Perform with feet high and wide on the platform.

FRIDAY: SHOULERS AND ARMS

  EXERCISE SETS REPS TEMPO REST
A Weighted Chin Up * 5 6 3-0-1-0 120 sec
B1 Standing Arnold Press 4 8 3-0-1-0 75 sec
B2 Barbell Floor Press 4 8 3-1-1-0 75 sec
C1 Flat Dumbbell Tricep Extensions 3 8 3-0-1-1 60 sec
C2 EZ-Bar 'Perfect Curl' ** 3 8 3-0-1-1 60 sec
D Trcep Cable Press Downs *** 1 50 2-0-1-0 -

* Perform a rest-pause for the 4th set of this exercise. Upon failure, rack the bar, rest 15 seconds and perform 2-3 more repetitions.

** Grab a set of dumbbells that will allow you to perform 10 bicep curls. After you're completed, drop the weight by 30% and complete 10 reps. Repeat this pattern for 4 sets.

SATURDAY & SUNDAY: OFF

Come back to MensFitness.com next week for Week 4 of 4.

Go to page two for additional program details >>>

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