4 Weeks to Massive Muscle - The Yancy House

Duration & Goal: 4 weeks. Stated target is up to 10 lbs of muscle gained over the block.
Frequency: 4 training days/week (each body part hit once), 3 full rest days/week built in specifically for recovery.
Training Style: High-volume straight sets with minor drop-set intensity techniques — not a superset/circuit program. No warm-up sets are included in the source workouts; add your own before working weight.
Weekly Rotation: Squat order rotates each week (front squat / standard squat / Smith machine squat cycle through first-in-session priority). Chest press angle rotates flat (weeks 1 & 4) → incline (week 2) → decline (week 3).
Recovery: Expect noticeable soreness for a few days after each session — that's what the 3 rest days/week are for.
Sets/Reps note: The source article only gives explicit numbers for a few movements (marked Source below). Everything else is filled in using the program's own volume cues — e.g. it states ~20 total back sets and 6 total shrug sets for those days, and the "traditional hypertrophy range" of 8-12 for triceps — rather than invented numbers.

Type	Exercise	Sets	Reps	Notes
Squat Pattern	Front Squats	3	8-10	Opens the session while fresh. Rotate squat order weekly for balanced development.
Quad Isolation	Leg Extensions	3	12-15	Machine. Full lockout at the top of each rep.
Squat Pattern	Standard Squats	3	8-10	Part of the weekly squat rotation with front squats and Smith machine squats.
Hamstring Isolation	Leg Curls	3	12-15
Squat Pattern	Smith Machine Squats	3	10-12	Weight naturally trends down as fatigue accumulates through the squat block.
Unilateral	Lunges	3	10-12/leg

Type

Exercise

Sets

Reps

Notes

Squat Pattern

Front Squats

8-10

Opens the session while fresh. Rotate squat order weekly for balanced development.

Quad Isolation

Leg Extensions

12-15

Machine. Full lockout at the top of each rep.

Squat Pattern

Standard Squats

8-10

Part of the weekly squat rotation with front squats and Smith machine squats.

Hamstring Isolation

Leg Curls

12-15

Squat Pattern

Smith Machine Squats

10-12

Weight naturally trends down as fatigue accumulates through the squat block.

Unilateral

Lunges

10-12/leg

Type	Exercise	Sets	Reps	Notes
Horizontal Press	Flat-Bench Barbell Press	3	6-8	Bench angle rotates across the 4 weeks: flat (weeks 1 & 4), incline (week 2), decline (week 3).
Horizontal Press	Incline Bench Press	3	6-8	Week 2's angle variation on the same press slot.
Horizontal Press	Dumbbell Bench Press	3	8-10
Isolation	Cable/Dumbbell Flyes	2	12-15	Vary the bench angle (flat/incline/decline) to match the day's press angle.
Tricep Compound	Closegrip Bench Press Source	3	8-12	"Bread-and-butter" tricep exercise in the traditional hypertrophy rep range, per the source.
Tricep Isolation	Seated French Press Source	3	8-12
Tricep Isolation	Cable Tricep Extension Source	3	8-12

Type

Exercise

Sets

Reps

Notes

Horizontal Press

Flat-Bench Barbell Press

6-8

Bench angle rotates across the 4 weeks: flat (weeks 1 & 4), incline (week 2), decline (week 3).

Horizontal Press

Incline Bench Press

6-8

Week 2's angle variation on the same press slot.

Horizontal Press

Dumbbell Bench Press

8-10

Isolation

Cable/Dumbbell Flyes

12-15

Vary the bench angle (flat/incline/decline) to match the day's press angle.

Tricep Compound

Closegrip Bench Press Source

8-12

"Bread-and-butter" tricep exercise in the traditional hypertrophy rep range, per the source.

Tricep Isolation

Seated French Press Source

8-12

Tricep Isolation

Cable Tricep Extension Source

8-12

Type	Exercise	Sets	Reps	Notes
Vertical Press	Behind-the-Neck Overhead Press	3	8-10	Source notes a front-of-head press works as a safer substitute if shoulder mobility is a concern.
Vertical Press	Dumbbell Press	3	8-10
Shoulder/Trap	Upright Rows	2	10-12	Barbell or dumbbell.
Lateral Delt	Lateral Raises	3	10-12	Lean into the movement to bias the delts over the supraspinatus, per the source.
Rear Delt	Reverse Pec Deck	3	12-15
Trap	Barbell Shrugs Source	3	Heavy	6 total shrug sets across barbell + dumbbell, per the source. Slow, controlled shrug — not a bounce.
Trap	Dumbbell Shrugs Source	3	Heavy
Core	Double Crunches	3	15-20

Type

Exercise

Sets

Reps

Notes

Vertical Press

Behind-the-Neck Overhead Press

8-10

Source notes a front-of-head press works as a safer substitute if shoulder mobility is a concern.

Vertical Press

Dumbbell Press

8-10

Shoulder/Trap

Upright Rows

10-12

Barbell or dumbbell.

Lateral Delt

Lateral Raises

10-12

Lean into the movement to bias the delts over the supraspinatus, per the source.

Rear Delt

Reverse Pec Deck

12-15

Trap

Barbell Shrugs Source

Heavy

6 total shrug sets across barbell + dumbbell, per the source. Slow, controlled shrug — not a bounce.

Trap

Dumbbell Shrugs Source

Heavy

Core

Double Crunches

15-20

Type	Exercise	Sets	Reps	Notes
Hinge Pattern	Deadlifts Source	4	6-8	"As much a leg exercise as it is a back exercise," but the source calls it essential for back and overall mass.
Hinge Pattern	Dumbbell Deadlifts	3	8-10
Horizontal Pull	Bent-Over Rows	3	8-10
Horizontal Pull	Dumbbell Rows	3	8-10
Horizontal Pull	T-Bar Rows	3	8-10
Vertical Pull	Lat Pulldowns Source	3	8-10	Back volume for the day totals ~20 sets across these 6 movements, per the source.
Bicep	Barbell Curls Source	3	Heavy	Heavy weight to promote size, per the source.
Bicep	Preacher Curls Source	3	Heavy
Bicep	Hammer Curls Source	3	Heavy

Type

Exercise

Sets

Reps

Notes

Hinge Pattern

Deadlifts Source

6-8

"As much a leg exercise as it is a back exercise," but the source calls it essential for back and overall mass.

Hinge Pattern

Dumbbell Deadlifts

8-10

Horizontal Pull

Bent-Over Rows

8-10

Horizontal Pull

Dumbbell Rows

8-10

Horizontal Pull

T-Bar Rows

8-10

Vertical Pull

Lat Pulldowns Source

8-10

Back volume for the day totals ~20 sets across these 6 movements, per the source.

Bicep

Barbell Curls Source

Heavy

Heavy weight to promote size, per the source.

Bicep

Preacher Curls Source

Heavy

Bicep

Hammer Curls Source

Heavy

No meal plan or macros given. The source article's entire nutrition guidance is: "lift hard (and with high volume) and eat a lot." Treat this as a lifting program to pair with whatever surplus/feeding approach you're already running, not a diet plan in itself.

None recommended in the source. No supplement stack is mentioned anywhere in the article — this is purely a training split. Run your current stack unchanged, or add one deliberately if you want to pair this block with a bulk.

Reasoning: Built from Muscle & Fitness's "4 Weeks to Massive Muscle Program" article. The source lists exercises and the weekly split cleanly but only gives explicit set/rep numbers for a handful of movements (marked Source above); the rest are filled in at standard hypertrophy volume consistent with the article's own cues (traditional 8-12 range, ~20 total back sets, 6 total shrug sets). No supplement or nutrition specifics exist in the source beyond "eat a lot" — those sections are left intentionally thin rather than invented.