Gain body weight and muscle size as advanced lifter

💥 1-Month Mass-Building Hypertrophy Plan for Advanced Lifters

Build quality size, strength, and lean mass — intelligently.

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📌 Overview

Goal: Gain muscle size and strength through high-volume hypertrophy-focused training and nutrition.

Program Length: 4 Weeks
Level: Advanced Lifters (2+ years consistent training)
Split: 6 Days/Week — Push, Pull, Legs
Duration per Session: 60–90 min
Required Equipment: Full gym access (barbells, dumbbells, machines, cables)

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🎯 Expected Results in 4 Weeks (If Consistent)

Metric	Average Gain (Natural Lifter)
Muscle Mass	0.5–1.2 kg (1–2.5 lbs)
Body Weight	1–2.5 kg (2–5 lbs)
Strength	+2.5–10% on compound lifts
Visible Changes	Fuller muscles, better pump, size in arms/chest/legs

Note: These are natural gains assuming a 300–500 kcal surplus, adequate protein, and recovery.

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🗓️ Weekly Training Schedule

Day	Focus
Monday	Push – Heavy Compound Focus
Tuesday	Pull – Strength & Width
Wednesday	Legs – Power & Volume
Thursday	Rest / Mobility / Cardio
Friday	Push – Isolation & Time Under Tension
Saturday	Pull – Thickness & Biceps Focus
Sunday	Legs – High Rep & Glute/Ham Focus

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📆 Weekly Workout Plan (Rotating Emphasis)

🔹 Week 1 – Foundation & Load

• Moderate volume & weight
• Focus on clean form & contraction

🔹 Week 2 – Progressive Overload

• Add weight or reps across major lifts
• Introduce rest-pause on isolations

🔹 Week 3 – Intensity Techniques

• Add supersets, drop sets, and slower negatives
• Push to 1–2 RIR (reps in reserve)

🔹 Week 4 – Volume Shock Week

• Higher reps (12–20), reduced rest time
• Metabolic stress + sarcoplasmic hypertrophy focus

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🏋️‍♂️ Full Weekly Breakdown

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Monday – Push (Heavy Focus)

Goal: Build chest, shoulders, and triceps with compound overload

Exercise	Sets	Reps
Incline Barbell Press	4	6–8
Flat Dumbbell Press	3	8–10
Overhead Barbell Press	3	6–8
Dumbbell Lateral Raise	3	12–15
Cable Chest Fly	3	15–20
Rope Pushdowns	3	15–20
Skullcrushers	2	10–12

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Tuesday – Pull (Back Width + Biceps)

Goal: Add back thickness and develop arms

Exercise	Sets	Reps
Deadlifts	3	4–6
Weighted Pull-Ups	4	8–10
T-Bar Row	3	10–12
Cable Row (Wide Grip)	3	12–15
Face Pulls	3	15–20
Dumbbell Hammer Curl	3	10–12
Preacher Curl	3	12–15

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Wednesday – Legs (Heavy & Balanced)

Goal: Target quads, hams, glutes with strength and volume

Exercise	Sets	Reps
Barbell Back Squat	4	6–8
Romanian Deadlift	3	8–10
Leg Press	3	12–15
Walking Lunges	2	15/leg
Seated Hamstring Curl	3	15
Standing Calf Raise	3	15–20
Seated Calf Raise	2	20–25

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Thursday – Recovery / Cardio / Mobility

• 20 min light cardio or incline walk
• Foam rolling + hip/shoulder mobility
• Optional core work (planks, leg raises)

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Friday – Push (Isolation Emphasis)

Goal: Time under tension and shaping

Exercise	Sets	Reps
Machine Chest Press	3	12–15
Cable Crossover	3	15–20
Dumbbell Arnold Press	3	10–12
Lateral Raise Machine	3	15–20
Rope Overhead Extensions	3	15
Dips (Assisted if needed)	3	Failure

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Saturday – Pull (Thickness + Arms)

Goal: Mid-back density + biceps hypertrophy

Exercise	Sets	Reps
Rack Pulls	3	5–7
Seated Cable Row	3	10–12
Dumbbell Row	3	12
Incline Curl	3	12
Reverse Curl	3	15
Rear Delt Fly (Cable or DB)	3	15–20

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Sunday – Legs (Volume Emphasis)

Goal: Hypertrophy of glutes, hams, and calves

Exercise	Sets	Reps
Hack Squat	4	15–20
Sumo Deadlift	3	10
Bulgarian Split Squat	2	12/leg
Seated Hamstring Curl	3	15
Standing Calf Raise	4	20
Glute Kickbacks	3	20

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🧃 Nutrition Essentials for Size Gains

🔢 Daily Targets (Example for 80kg Lifter):

Metric	Target
Calories	3,000–3,400 kcal/day
Protein	160–180g
Carbs	350–400g
Fats	70–90g

🧃 Basic Meal Plan Format

• Meal 1 (Breakfast): Protein + oats + banana
• Meal 2 (Snack): Whey shake + nut butter toast
• Meal 3 (Lunch): Chicken + rice + greens
• Meal 4 (Pre-Workout): Greek yogurt + fruit + cereal
• Meal 5 (Post-Workout): Whey + banana + rice cakes
• Meal 6 (Dinner): Beef/fish + potatoes + veggies
• Meal 7 (Optional): Casein + almonds or cottage cheese

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✅ Final Notes

✔️ What This Plan Gives You:

• Muscle volume increase (1–2.5 lbs lean mass)
• Full-body strength boost
• Vascularity and pump improvements
• Aesthetic size with minimal fat gain (if diet-controlled)

❗ Tips for Success:

• Sleep 7–9 hrs/night
• Log every lift (track progression)
• Focus on form, not ego
• Stick to the schedule — consistency builds bodie