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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.

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

SATURDAY & SUNDAY: OFF

Go to page two for additional program details >>>

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