This routine is so advanced for a variety of reasons. Dietary fat is often given a bad name, but provides essential fatty acids that the body requires to function. Be specific. 4, 15, 12, 8, 6, Concentration Curls:  4, 15, 12, 8, 6 superset with Triceps Pushdowns 4, 15, 12, 8, 6, Barbell Wrist Curls:  3,  12, 8, 6 superset with Barbell Reverse Wrist Curls: 3, 12, 8, 6, Wide-grip Lat Pull-downs: 4 x 15, 12, 8, 6, Close-grip Lat Pull-downs: 4 x 15, 12, 8, 6, Seated Barbell Military Presses: 4 x 15, 12, 8, 6, Standing Lateral Raises:  4 x 15, 12, 8, 6, Seated Leg Extensions: 4 x 20, 15, 12, 8 superset with Standing Leg Curls: 4 x 20, 15, 12, 8, Leg Presses: 4 x 20, 15, 12, 8 superset with Seated Leg Curls: 4 x 20, 15, 12, 8, Incline Dumbbell Bench Press: 4 x 15, 12, 8, 6, Decline Barbell Bench Press: 4 x 15, 12, 8, 6, Standing Dumbbell Curls: 4 x 15, 12, 8, 6  superset with Seated Dumbbell Triceps Ext. This ultimately forces adaptation and elicits muscle growth from our body. Worrying and that kind of chronic mental stress takes a good deal of energy, the same energy we want to use for growing bigger. A general HIIT workout might be alternating between jogging and sprinting for 30 seconds each. While the routine is designed for completeness in using all muscle groups, it is the intensity and effort that we apply that lead to the most advanced gains in muscular strength and size. The 4 day advanced full body workout routine for mass is specifically designed for lifters with at least 1 years lifting experience. To get maximum results from this, one should start their bulking phase with a 1-2 week routine at a moderate volume and then start this routine for the 12 weeks. Your body will be able to take more punishment in the gym, and it will grow like never before. To speed up recovery and decrease soreness in muscles, I recommend you take hot and cold showers, and try to get massages. There is no real need to even explain the multitude of benefits whey offers, such as increased recovery and more muscle growth while preventing catabolism (Muscle-wasting) and promoting anabolism (Muscle-growth). Dane Fletcher is the world’s most prolific bodybuilding and fitness expert and is currently the executive editor for BodybuildingToday.com. Consume 2 grams of protein per pound of bodyweight. These are all good sources of dietary protein. Sets: 2 to 3 per exercise will suffice. You complete your workout in about 45 to 60 minutes. Unless you have a well balanced physique, you will need to make slight changes in this workout. BSN CellMass (Creatine): Helps increase lean mass, speed recovery, and provide high-intensity energy levels. Advanced Bodybuilding Workout Routine For Monster Mass! : 4 x 15, 12, 8, 6, Lying Cable Curls: 4 x 15, 12, 8, 6 superset with Lying Dumbbell Triceps Ext. This is an advanced workout routine designed for lifters with 2 plus years experience of consistent weight lifting. They begin to succeed. This can help to facilitate more blood flow to the targeted muscle groups which eventually leads to more nutrients in the muscle which equals more muscle growth. The more muscle fibers recruited results into more growth. Branched Chain Amino Acids digest much more quickly than protein with the same amount of amino acids which helps aid recovery and may even improve strength between workouts. This is one of the most important concepts to building muscle. Drinking water liberally throughout the training program is also advised for assisting with nutrient transportation and also for storage within muscle tissues, ultimately making them more massive.  4, 15, 12, 8, 6, Standing Dumbbell Curls: 4, 15, 12, 8, 6 superset with Seated EZ-bar Triceps Ext. Trisets: perform three exercises in a row without any rest. ( Log Out /  https://www.bodybuilding.com/fun/bbmaintrain.htm, https://www.bodybuilding.com/fun/bbmainsupp.htm, Superset: Incline Dumbbell Bench Press/Bent-Over Rows: 3 Sets x 12 Reps, Incline Flyes: 2 Sets x 15 Reps (20 Seconds Rest between sets), Superset: Dumbbell Curls/Dips: 3 Sets x 12 Reps, Front Squats with Heels Elevated: 4 Sets x 10 Reps, Superset: Split Squats/Standing Calf Raises: 3 Sets x 12 Reps, Leg Press: 2 Sets x 15 Reps (20 Seconds Rest between sets), Superset: Hammer Curls/Wrist Curls: 3 Sets x 12 Reps, Superset: Upright Rows/Barbell Curls: 3 Sets x 12 Reps, Bent-Over Rear Lateral Raises: 2 Sets x 15 Reps (20 Seconds Rest between sets), Superset: Incline Bench Press/Chin-Ups: 3 Sets x 12 Reps, Snatch-Grip Deadlifts (Off 4" Podium): 4 Sets x 10 Reps, Superset: Leg Curls/Seated Calf Raises: 3 Sets x 12 Reps, Stiff-Legged Deadlifts: 2 Sets x 15 Reps (20 Seconds Rest between sets), Behind-the-Back Barbell Shrugs: 4 Sets x 12 Reps, Superset: Close Grip Barbell Curls/Wrist Extensions: 3 Sets x 12 Reps, Superset: Bench Press/Barbell Curls: 5 Sets x 10-8-6-8-10 Reps, Incline Dumbbell Bench Press: 4 Sets x 12 Reps, Rest Pause: Decline Bench Press: 12 Reps (1 Rep @ 90%, Rest 10 Sec, Repeat), Rest Pause: Dumbbell Curls: 12 Reps (1 Rep @ 90%, Rest 10 Sec, Repeat), Superset: Flyes or Cable Cross-overs/Incline Dumbbell Curls: 3 Sets x 15 Reps, Superset: Front Squats (Heels Elevated)/Barbell Shrugs: 5 Sets x 10-8-6-8-10 Reps, Rest Pause: Leg Press: 12 Reps (1 Rep @ 90%, Rest 10 Sec, Repeat), Rest Pause: Dumbbell Shrugs: 12 Reps (1 Rep @ 90%, Rest 10 Sec, Repeat), Superset: Split Squats/Upright Rows: 3 Sets x 15 Reps, Superset: Reverse Barbell Curls/Calf Raises: 5 Sets x 10-8-6-8-10 Reps, Rest Pause: Hammer Curls: 12 Reps (1 Rep @ 90%, Rest 10 Sec, Repeat), Rest Pause: Calf Raises on 45° Leg Press: 12 Reps (1 Rep @ 90%, Rest 10 Sec, Repeat), Superset: Wrist Extensions/One-Leg Dumbbell Calf Raises: 3 Sets x 15 Reps, Superset: Wide-Grip Pull-Ups/Dips: 5 Sets x 10-8-6-8-10 Reps, Decline Close-Grip Bench Press: 4 Sets x 12 Reps, Rest Pause: Weighted Chin-Ups: 12 Reps (1 Rep @ 90%, Rest 10 Sec, Repeat), Rest Pause: Rack Lock-outs: 12 Reps (1 Rep @ 90%, Rest 10 Sec, Repeat), Superset: Rack Pulls/Skull Crushers: 3 Sets x 15 Reps, Superset: Snatch Grip Deadlifts/Military Press: 5 Sets x 10-8-6-8-10 Reps, Rest Pause: Glute-Ham Raises: 12 Reps (1 Rep @ 90%, Rest 10 Sec, Repeat), Rest Pause: Seated Incline Lateral Raises: 12 Reps (1 Rep @ 90%, Rest 10 Sec, Repeat), Superset: Deadlifts/Lateral Raises: 3 Sets x 15 Reps, Bench Press: 6 Sets x 6 Reps (20 Seconds Rest), Weighted Chin-Ups: 6 Sets x 6 Reps (20 Seconds Rest), Superset: Dumbbell Flyes/Incline Bench Press: 3 Sets x 15 Reps, Superset: Dumbbell Rows/Wide Grip Pull-Ups: 3 Sets x 15 Reps, Decline Bench Press: 3 Sets x 10-10-10 Reps (Triple Drop Set), Bent-Over Rows: 3 Sets x 10-10-10 Reps (Triple Drop Set), Front Squats (Heels Elevated): 6 Sets x 6 Reps (20 Seconds Rest), Barbell Shrugs: 6 Sets x 6 Reps (20 Seconds Rest), Superset: Leg Extensions/Full Squats: 3 Sets x 15 Reps, Superset: Dumbbell Shrugs/Upright Rows: 3 Sets x 15 Reps, Split Squats: 3 Sets x 10-10-10 Reps (Triple Drop Set), Behind-the-Back Shrugs: 3 Sets x 10-10-10 Reps (Triple Drop Set), Barbell Curls: 6 Sets x 6 Reps (20 Seconds Rest), Superset: Skull Crushers/Close Grip Bench Press: 3 Sets x 15 Reps, Superset: Incline Dumbbell Curls/Hammer Curls: 3 Sets x 15 Reps, Triceps Extensions: 3 Sets x 10-10-10 Reps (Triple Drop Set), Reverse Curls: 3 Sets x 10-10-10 Reps (Triple Drop Set), Incline Dumbbell Bench Press: 6 Sets x 6 Reps (20 Seconds Rest), Wide-Grip Pull-Ups: 6 Sets x 6 Reps (20 Seconds Rest), Superset: Cable Cross-overs/Bench Press: 3 Sets x 15 Reps, Superset: Lat Pull-downs/Weighted Chin-Ups: 3 Sets x 15 Reps, Incline Bench Press: 3 Sets x 10-10-10 Reps (Triple Drop Set), Snatch-Grip Deadlifts: 6 Sets x 6 Reps (20 Seconds Rest), Military Press: 6 Sets x 6 Reps (20 Seconds Rest), Superset: Leg Curls/Stiff-Legged Deadlifts: 3 Sets x 15 Reps, Superset: Lateral Raises/Dumbbell Shoulder Press: 3 Sets x 15 Reps, Deadlifts: 3 Sets x 10-10-10 Reps (Triple Drop Set), Behind-the-Neck Press: 3 Sets x 10-10-10 Reps (Triple Drop Set), Decline Twisting Sit-Ups: 3 Sets x 15 Reps, Decline Weighted Crunches: 4 Sets x 15 Reps, Weighted Vertical Hip Raises: 3 Sets x 15 Reps, Incline Barbell Bench Press: 2 sets, 8 reps, Flat Bench Press w/ Narrow-Grip: 2 sets, 8 reps, Lat Pull-down Behind Neck: 2 sets, 8 reps, Seated Tricep Press Overhead 3 sets 8 reps, Reverse Grip Tricep Pushdown 2 sets, 8 reps, Seated Barbell Military Press: 2 sets, 8 reps, Barbell Wrist Curl, Palms-Down: 2 sets, 8-12 reps, Barbell Wrist Curl, Palms-Up: 2 sets, 8-12 reps.