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4 Weeks Massive Gain
Bulking
Intermediate
Machine strength
Plan Details
The 4 Weeks Massive Gain routine by ernesto.clemente is a 16 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Gain 10 Pounds of Muscle in 4 Weeks by MuscleandFitness.com 4 days a week routine. Week 1 & 2: Heavy Hitter Week 3 & 4: Intensity Boost
Routine detail
Day 1
Chest & Triceps
Est. 40 min
5 exercises
Barbell Incline Bench Press
4 Sets x 8 Reps
Dumbbell Bench Press
4 Sets x 8 Reps
Weighted Tricep Dip
4 Sets x 8 Reps
Barbell Bench Press (Close Grip)
4 Sets x 8 Reps
Dumbbell Tricep Extension (Supine)
3 Sets x 8 Reps
Day 2
Legs, Calves & Abs
Est. 55 min
7 exercises
Smith Machine Squat
4 Sets x 8 Reps
Machine Leg Press
4 Sets x 8 Reps
Barbell Hack Squat
4 Sets x 8 Reps
Barbell Romanian Deadlift From Deficit
4 Sets x 8 Reps
Machine Calf Raise
3 Sets x 20 Reps
Hanging Leg Raise
2 Sets x 20 Reps
Cable Kneeling Crunch (Rope)
2 Sets x 20 Reps
Day 3
Shoulder & Traps
Est. 38 min
5 exercises
Dumbbell Shoulder Press
4 Sets x 8 Reps
Dumbbell Arnold Press
4 Sets x 8 Reps
Barbell Upright Row
4 Sets x 8 Reps
Bent-over Lateral Raise
4 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Day 4
Back, Biceps & Abs
Est. 61 min
8 exercises
Barbell Deadlift
4 Sets x 8 Reps
Barbell Bent-Over Row
4 Sets x 8 Reps
T Bar Row
4 Sets x 8 Reps
Barbell Curl
4 Sets x 8 Reps
Dumbbell Incline Curl
4 Sets x 8 Reps
Barbell Preacher Curl
4 Sets x 8 Reps
Crunch
2 Sets x 20 Reps
Reverse Crunch
2 Sets x 20 Reps
Day 8
Chest & Triceps
Est. 42 min
5 exercises
Barbell Incline Bench Press
4 Sets x 8 Reps
Dumbbell Bench Press
4 Sets x 8 Reps
Weighted Tricep Dip
4 Sets x 8 Reps
Barbell Bench Press (Close Grip)
4 Sets x 8 Reps
Barbell Tricep Extension (Supine)
4 Sets x 8 Reps
Day 9
Legs, Calves & Abs
Est. 54 min
7 exercises
Smith Machine Squat
4 Sets x 8 Reps
Machine Leg Press
4 Sets x 8 Reps
Barbell Hack Squat
4 Sets x 8 Reps
Barbell Romanian Deadlift From Deficit
4 Sets x 8 Reps
Machine Calf Raise
4 Sets x 8 Reps
Hanging Leg Raise
2 Sets x 20 Reps
Cable Kneeling Crunch (Rope)
2 Sets x 20 Reps
Day 10
Shoulders & Traps
Est. 39 min
5 exercises
Dumbbell Shoulder Press
4 Sets x 8 Reps
Dumbbell Arnold Press
4 Sets x 8 Reps
Barbell Upright Row
4 Sets x 8 Reps
Bent-over Lateral Raise
4 Sets x 8 Reps
Dumbbell Shoulder Shrug
4 Sets x 8 Reps
Day 11
Back, Biceps & Abs
Est. 61 min
8 exercises
Barbell Deadlift
4 Sets x 8 Reps
Barbell Bent-Over Row
4 Sets x 8 Reps
T Bar Row
4 Sets x 8 Reps
Barbell Curl
4 Sets x 8 Reps
Dumbbell Incline Curl
4 Sets x 8 Reps
Barbell Preacher Curl
4 Sets x 8 Reps
Crunch
2 Sets x 20 Reps
Reverse Crunch
2 Sets x 20 Reps
Day 15
Chest & Back
Est. 62 min
8 exercises
Dumbbell Fly
3 Sets x 12 Reps
Barbell Bench Press
3 Sets x 12 Reps
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Cable Cross-Over
3 Sets x 12 Reps
Barbell Rack Pull
3 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Dumbbell Bent-Over Row
3 Sets x 12 Reps
Dumbbell Seated Shoulder Press
3 Sets x 12 Reps
Day 16
Legs, Calves & Abs
Est. 63 min
9 exercises
Barbell Squat
3 Sets x 12 Reps
Machine Leg Press
3 Sets x 12 Reps
Barbell Hack Squat
3 Sets x 12 Reps
Barbell Romanian Deadlift From Deficit
3 Sets x 12 Reps
Machine Leg Curl (Prone)
3 Sets x 12 Reps
Machine Seated Calf Raise
3 Sets x 12 Reps
Donkey Calf Raise
3 Sets x 12 Reps
Reverse Crunch
2 Sets x 12 Reps
Hanging Knee Raise
2 Sets x 12 Reps
Day 17
Shoulders & Traps
Est. 52 min
7 exercises
Cable Lateral Raise
3 Sets x 12 Reps
Dumbbell Arnold Press
3 Sets x 12 Reps
Smith Machine Shoulder Press
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Machine Reverse Fly
3 Sets x 12 Reps
Dumbbell Shoulder Shrug
3 Sets x 12 Reps
Incline Dumbbell Shrug
3 Sets x 12 Reps
Day 18
Triceps, Biceps & Abs
Est. 49 min
7 exercises
Barbell Tricep Extension (Supine)
3 Sets x 12 Reps
Weighted Bench Dip
3 Sets x 12 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 12 Reps
EZ Bar Close Grip Curl
3 Sets x 12 Reps
Cable Preacher Curl
3 Sets x 12 Reps
Hanging Leg Raise
2 Sets x 20 Reps
Double Crunch
2 Sets x 20 Reps
Day 22
Chest & Back
Est. 52 min
7 exercises
Dumbbell Fly
3 Sets x 12 Reps
Barbell Bench Press
3 Sets x 12 Reps
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Cable Cross-Over
3 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Dumbbell Bent-Over Row
3 Sets x 12 Reps
Seated Dumbbel Row
3 Sets x 12 Reps
Day 23
Legs, Calves & Abs
Est. 57 min
8 exercises
Barbell Squat
3 Sets x 12 Reps
Machine Leg Press
3 Sets x 12 Reps
Barbell Romanian Deadlift From Deficit
3 Sets x 12 Reps
Machine Leg Curl (Prone)
3 Sets x 12 Reps
Machine Seated Calf Raise
3 Sets x 12 Reps
Donkey Calf Raise
3 Sets x 12 Reps
Hanging Knee Raise
2 Sets x 20 Reps
Double Crunch
2 Sets x 20 Reps
Day 24
Shoulders & Traps
Est. 52 min
7 exercises
Cable Lateral Raise
3 Sets x 12 Reps
Dumbbell Arnold Press
3 Sets x 12 Reps
Smith Machine Shoulder Press
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Machine Reverse Fly
3 Sets x 12 Reps
Dumbbell Shoulder Shrug
3 Sets x 12 Reps
Incline Dumbbell Shrug
3 Sets x 12 Reps
Day 25
Triceps, Biceps & Abs
Est. 57 min
8 exercises
Barbell Tricep Extension (Supine)
3 Sets x 12 Reps
Weighted Bench Dip
3 Sets x 12 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 12 Reps
EZ Bar Close Grip Curl
3 Sets x 12 Reps
Cable Preacher Curl
3 Sets x 12 Reps
Dumbbell Hammer Curl
3 Sets x 12 Reps
Hanging Leg Raise
2 Sets x 20 Reps
Double Crunch
2 Sets x 20 Reps
