Plan of the Month: 4 Weeks to More Mass, Week 4
Follow along with MensFitness.com's 'Plan of the Month'. This month is dedicated to packing on mass. Here's week 4 of 4.
MF Editors Recommend
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 4 of 4. Are you behind on the program? Get caught up...
Week 1 of 4 >>>
Week 2 of 4 >>>
Week 3 of 4 >>>
WEEK FOUR
MONDAY: LEGS
| EXERCISE | SETS | REPS | TEMPO | REST | |
| A | Barbell Back Squat | 3 | 15 | 4-0-1-0 | 75 sec |
| B1 | Lying Hamstring Curl | 2 | 15 | 4-0-1-0 | 60 sec |
| B2 | Walking Lunge | 2 | 15/s | 3-0-1-0 | 60 sec |
| C1 | Leg Extensions | 2 | 15 | 3-0-1-1 | 60 sec |
| C2 | Seated Calf Raise | 2 | 15/s | 4-1-1-0 | 60 sec |
TUESDAY: CHEST AND BACK
| EXERCISE | SETS | REPS | TEMPO | REST | |
| A | Barbell Bench Press | 3 | 15 | 4-0-1-0 | 75 sec |
| B1 | Single Arm Bent-Over Row | 2 | 15 | 3-0-1-0 | 60 sec |
| B2 | Incline DB Bench Press | 2 | 15 | 3-0-1-0 | 60 sec |
| C1 | Narrow-Grip Lat Pull Down * | 2 | 15 | 3-0-1-1 | 60 sec |
| C2 | Parallel Cable Chest Flye | 2 | 15 | 3-0-1-1 | 60 sec |
* Use shoulder-width overhand grip
WEDNESDAY - OFF
THURSDAY: LEGS
| EXERCISE | SETS | REPS | TEMPO | REST | |
| A | Sumo Deadlift | 3 | 15 | 2-0-1-0 | 75 sec |
| B1 | DB Step Ups | 2 | 15/s | 3-1-1-0 | 60 sec |
| B2 | Leg Press | 2 | 15 | 3-1-1-0 | 60 sec |
| C1 | Back Extensions * | 2 | 15 | 3-1-1-0 | 60 sec |
| C2 | Standing Calf Raises | 2 | 15 | 3-1-1-0 | 60 sec |
* Add weight if necessary
FRIDAY: SHOULERS AND ARMS
| EXERCISE | SETS | REPS | TEMPO | REST | |
| A | Military Press | 3 | 15 | 3-0-1-0 | 75 sec |
| B1 | EZ Bar Preacher Curl | 2 | 15 | 3-1-1-0 | 60 sec |
| B2 | Barbell Floor Press | 2 | 15 | 3-1-1-0 | 60 sec |
| C1 | Decline DB Tricep Extensions | 2 | 15 | 3-0-1-1 | 60 sec |
| C2 | EZ-Bar Drag Curl | 2 | 15 | 3-0-1-1 | 60 sec |
