Lighthouse Method - Mass Gain (4 Day)
Lighthouse Performance SYstems
This program is a 4 Day, high volume, total body resistance training program and is 8 weeks in length. 2 Blocks, 4 Weeks Each
The selected movements will gear the participant towards maximizing a hormonal response to create a stimulus for hypertrophy.
The first 4 week block aims at building a capacity for work through progressing volume.
The second 4 week block looks to accumulate slightly more volume, this time with a greater emphasis on increasing intensity.
This program is written for people with two goals in mind. Simply put....
The first being to put on muscle mass,
The second was to set the stage for continued training to gain strength. After all, a bigger muscle has the potential to be a stronger muscle!
A great follow up program would be our Lighthouse Method 4 Day Strength Development Program.
Prep
A
Mass Gain 4 Day Warm Up (Lower)
Perform 2 Rounds of Prep Work. Exercises Listed Below: Foam Roll - 5 Minutes Rower - 5 Minutes (Low - Moderate Intensity) Squat to Stand - 10 Groin Rocks - 10 Spiderman w/ Rotation - 5e Banded Side Steps - 10e
B
Deadlift
5 x 10 @ 6
C1
DB Walking Lunge
3 x 8 @ 6
C2
Side Plank with Hip Abduction
3 x 8
D1
Prone Machine Hamstring Curl
3 x 10 @ 6
D2
Bird Dog
3 x 5
E1
Split Squat Hold
3 x 20
E2
Suitcase Carry
3 x 20
Prep
A
Mass Gain 4 Day Warm Up (Upper)
Perform 2 Rounds of Prep Work. Exercises Listed Below: Foam Roll - 5 Minutes Rower - 5 Minutes (Low - Moderate Intensity) Band Pull Apart - 10 + 10s Hold on Last Rep T-Spine Rotation - 8e Cat Camel Breathing - 5 Breaths Banded Facepull - 10
B
Bench Press
5 x 10 @ 6
C1
Wide Grip Pull Ups
3 x 6
C2
Tricep Pushdown
3 x 10 @ 6
D1
Incline DB Bench Press
3 x 8 @ 6
D2
DB Bicep Curls
3 x 10 @ 6
E1
DB Lateral Raise
3 x 10 @ 6
E2
DB Shrug
3 x 10 @ 6
Prep
A
Mass Gain 4 Day Warm Up (Lower)
Perform 2 Rounds of Prep Work. Exercises Listed Below: Foam Roll - 5 Minutes Stationary Bike - 5 Minutes (Low - Moderate Intensity) Squat to Stand - 10 Groin Rocks - 10 Spiderman w/ Rotation - 5e Banded Side Steps - 10e
B
Back Squat
5 x 10 @ 6
C1
Romanian Deadlift (RDL)
3 x 8 @ 6
C2
Tall Kneeling Pallof Hold
3 x 0:20
D1
DB Lateral Squat
3 x 8 @ 6
D2
Hanging Knee Raise
3 x 10
E1
Dead Bug
3 x 5
E2
Bear Crawl
3 x 10
Prep
A
Mass Gain 4 Day Warm Up (Upper)
Perform 2 Rounds of Prep Work. Exercises Listed Below: Foam Roll - 5 Minutes Rower - 5 Minutes (Low - Moderate Intensity) Band Pull Apart - 10 + 10s Hold on Last Rep T-Spine Rotation - 8e Cat Camel Breathing - 5 Breaths Banded Facepull - 10
B
Seated Military Press
5 x 10 @ 6
C1
Chest-Supported DB Row
3 x 10 @ 6
C2
Spring Ankle Calf Raise
3 x 15
D1
Yoga Push Up
3 x 10
D2
Straight Arm Pulldown
3 x 10 @ 6
E1
Hammer Curl
3 x 10 @ 6
E2
Skull Crushers
3 x 10 @ 6
Brian Roller
Brian Roller is a Certified Strength & Conditioning Coach. He is currently a professional hockey S&C Coac, former DI S&C coach and DIII Men’s Ice Hockey player. With over a decade of coaching experience and two decades on the ice, Brian has seen what it takes to win at a high level. Brian has worked with hundreds of athletes of all ages; from youth, high school, collegiate and professional.
Getting huge and looking good on the beach isn't the only benefit of weightlifting. It is also about gaining the strength and confidence to handle whatever life throws your way!
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