The Most Effective 4-Week Mass Building Workout for Men

Building muscle mass means more food and more exercise. Where most people hate the idea of weight lifting and deadly exercises, they love the idea that they can binge eat anything they want and they can still get away with it. No matter how many extra calories you consume, you can work it out with the use of a few minutes’ workouts and this will help you look like a superhero. Chiseled body, abs, and perfect shoulder muscles, you can get your perfect body type with a good workout. According to most professionals gaining 10 pounds of pure muscles and no fat in just one month is an achievable goal. This goal might seem a little aggressive at first but with a very organized and collaborative workout routine, you will be able to achieve your goal. According to Michael B Jordan, it took him an extreme workout of around 3 hours every day with 6 meals and more than 2 liters of water to get the body that he flaunted in Black Panther. Apart from Michael B Jordan, Rock and Henry Cavill have also explained that they follow a very detailed workout and diet routine that is pretty aggressive. However, these stars have a very limited time to achieve these goals which is the reason they need to take a fast and more aggressive approach. However, if you have more time, you can customize your workout accordingly. There are instances where people customize a workout that can help them gain more than 2-3 pounds each week. You just need to trust the process and increase the intensity of the workout and this will help you speed up the results. For the diet plan, you need to keep a plus ratio so that you are not consuming everything instead you are keeping something in surplus so that you can convert it into mass. Eating light snacks just before a workout will keep you energized, however, if you want to have something heavy to eat, try to weigh for at least 30 minutes so that you don’t feel nauseous and everything is fully digested.

With the help of this article, you will be able to know in detail about the food and exercises ratio that is required for acquiring a good amount of mass. For helping beginners know about the best mass building workout, we have also listed down a simple 4-week mass gaining exercise that will help you gain around 10 pounds by the end of the 4-week program.

4 Week Mass Boosting Workout

This workout has been divided into two-week spells each. For each week there will be a specific goal so that you can track the progress. Most people set multiple goals but one of the major issues with multiple goals is the fact that it ends up affecting progress. Overall, you will be able to see improvement only if you focus on one goal at a time.

First Two Weeks


For the first two weeks, your goal needs to be strength-based which means you need to hit hard and build mass as much as you can. You need to lift more weight and build mass. For this, you need to focus on calves, reps, abs and they all will fall somewhere between the 6-8 range. Apart from this, you will be accustomed to working 8-12 sets for each. You will be going heavier than average and all these exercises will be isolated and directed to one part of the body at a time. The exercise will be directed at the chest, shoulder, back, and legs because this will help you work on size and strength. The focus is not excessive exercise, instead, you will be working on 11 sets for different muscle groups. You will also be able to train your body once a week. With so many sets in every workout, you will be able to trigger the catabolic working and so the lean tissue will be broken and not built up. With 10 pounds of muscle gain in a small time, you will be able to have good enough recovery time as well.

Last Two Weeks

4-Week Mass Building Workout for Men

For the last two weeks, you need to focus on endurance and strength building. This means that for the first two weeks you will bulk up and for the last two weeks you will be able to develop better strength. With this, you need to increase reps and move them up to 10 to 12 for each exercise. This will help you promote muscle growth and increased volume but also helps you improve your endurance. The exercises that you will choose have to be focused on the chest, back, legs and shoulder. You need four days split with two body parts for one day. You can choose shoulders and chest for one day and then arms and legs for the next day. This will help your body have enough time to heal. Each workout will also have an increase in intensity and it will also help you work on another body part to help you avoid overtraining.

Bottom Line

To sum it all up, bodybuilding is a little hectic. Every aspect of the workout is a little difficult because you need to eat more and similarly, you need to work out more than usual. Where most people like the idea of eating too much but they usually give up when it comes to exercise. For this reason, it is better to start with a simple diet and a warm-up session for a week. Eventually, you can increase the food and exercise accordingly. However, most people do not understand that the main idea behind the exercise is to convert the food into muscle and prevent it from converting into fat. For everyone the strategy is different and it depends on age, gender, and individual life experience. This is the reason you need to start by measuring your BMI, weight, and metabolism, and only then you will be able to see the effect on your body. The best thing about these exercises is that you don’t need extra equipment, just some weight and good sportswear is enough.

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