An Amazing 4-Day Workout For Lean Mass!

Published Categorized as Lean Muscle Workout

I’m going brazen today, baby! As I see it, in the glorious land of iron-pumping, there are two facts of real note today—one, the best thing that has ever happened to return some balance to complete training, all types of lifting and bodybuilding is now PLANET MUSCLE.

It really is reality time for all the guys pretending like they really do train in a gym drenched in oil with no shirts on. Wearing boots and only training briefs, grimacing with fake weights and straining like they are having a baby for christ sakes.

They should to go back to the mental institution for photo obsession and fakery. No one trains this way, the way some magazines portray bodybuilders, making them look like real idiots.

An Amazing 4-Day Workout For Lean Mass!

Incline Barbell Bench Press

And two, the WORST thing that has ever happened to bodybuilding is that most of the other serious muscle magazines (writers, publishers and athletes) have long ago forgotten the huge differences between training with, or without, steroids.

I started training when I was 12. I have read every book, muscle magazine and probably every article written on mass, starting back in 1964. I have experimented with every workout touted to build mass and strength on myself, on Cory and on literally thousands of athletes when I was a BIG-10 strength coach for 12 years.

I have tried every supplement known to man, and to be truthful, I pretty much have tried most of the so-called muscle/size-building drugs too. does not condone the use of steroids. The possession or sale of anabolic steroids without a valid prescription is illegal. Dietary supplements sold by are not prescription drugs. Rather, they are offered as safe alternatives for those looking to support exercise performance and general health. Please consult a physician if you are experiencing side effects from steroids.

Intensity For Immensity

This workout is incredibly brutal and intense, like nothing you have ever done before, but it is structured for recovery and it gives the optimum spectrum of low-middle-high reps to build full, complete bodybuilding mass. Rotation and rest are crucial and both are ample herein.

Look, I don’t guarantee many things in bodybuilding but if you have not been happy with your progress, this workout will build absolutely unparalleled mass and strength very quickly. Give it a fair and complete six-month trial just as is.

The 8-Day Per Week 4-Day Monster

Work sets are in italic print, versus warm-up sets. You actually work out hard only 4 days out of the 8-day cycle. My example here uses training days of Monday, Wednesday, Saturday and Tuesday—from Monday-Tuesday (8 days).

Then the rotation sequence begins again and on it goes. You may rotate exercises for varying body parts, one back day you might do long pulley rows, one day bent-over-rows and one day might be wide-grip assisted pull-ups. In general, rest between sets should be about 2 minutes upper body and 3 minutes lower body.

Rope Pull-down/Calf Raises


Barbell Bench Press – Medium Grip

1 set, 10-12 reps

2 sets, 6-8 reps

2 sets, 10-15 reps (to failure)

+ 6 more exercises

Tuesday: Rest


1 set, 20-25 reps (to failure)

2 sets, 8-15 reps (to failure)

+ 6 more exercises

Thursday and Friday: Rest


1 set, 15-20 reps (to failure)

1 set, 10-12 reps (to failure)

1 set, 8-10 reps (to failure)

+ 7 more exercises

Saturday, Sunday and Moday: Rest


11 sets, 20-25 reps (to failure)

2 sets, 8-15 reps (to failure)

+ 6 more exercises

These are now rest days and you pick up again on Friday with a repeat of the upper body day you last did on the Saturday before, 6 days earlier.

And you just continue to repeat this eight-day cycle with rotating rest days. And get 4 ball-busting workouts. (You see because YOU DO NOT USE STEROIDS, you do have some balls left to bust)!

Eating and Supplementing For Mass

To really maximize a 24-week program for mass, make sure you eat 3-4 solid, regular food meals with high protein sources. Eat every 3-4 hours.

These muscle-dense foods must include chicken, eggs, cottage cheese, 2% or whole milk, red meat, fish, turkey, buffalo, roast, etc., and a lot of good complex carbohydrates such as rice, yams, some grains, oatmeal, vegetables and baked potatoes.

A reasonable amount of fat (preferably polyunsaturated-like peanut butter) is also a must to grow.

Additionally, you should also consume protein powder supplements twice-a-day. In my opinion, the best-of-the-best, the top 10 products (mostly protein based powders), for mass and recovery for naturals are:

  • Beverly Ultra Size and Muscle Provider
  • Muscle Milk
  • Optimum Pro Complex
  • MET-Rx Drink Mix
  • PRD NitroMine and GlutaCene
  • VPX Micellean
  • Sportpharma NutriPlex now with Pepti-Lean
  • ANSI COMPLETE WORKS, which has just about everything possible in it
  • PRO M.R. and Propeptide from Dorian Yates Approved.

I also favor extra branched chain amino acids, as well as supplements with taurine, glutamine and creatine. With creatine, I now prefer the Creatine Superload Gel from Averasport, MET-Rx Ultra and MET-Rx CR-10, ANSI the Works with creatine already in it, GNC Mega creatine and BSN with Bicreaplex complex. NitroMine and GlutaCene are especially overloaded with BCAAs and glutamine.


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