Gym Master

Firstly, let's take a look at your body type. As a male weighing 73kg with a body fat percentage of 20%, you have a solid foundation to build upon. We want to maximize your muscle mass gains in the next 30 days, so we'll be focusing on the basic powerlifting exercises that target multiple muscle groups at once. This will ensure that you get the most bang for your buck in terms of gaining muscle mass. Here is a 30-day powerlifting routine divided into weeks: Week 1: Exercise Type Sets x Reps RIR Squats 4 x 6-8 2-3 Bench Press 4 x 6-8 2-3 Deadlifts 4 x 6-8 2-3 Pull-Ups 3 x Max 2-3 Week 2: Exercise Type Sets x Reps RIR Deadlifts 4 x 4-6 2-3 Bench Press 4 x 4-6 2-3 Squats 4 x 4-6 2-3 Rows 3 x 8-10 2-3 Week 3: Exercise Type Sets x Reps RIR Squats 4 x 10-12 1-2 Bench Press 4 x 10-12 1-2 Deadlifts 4 x 10-12 1-2 Dumbbell Curls 3 x 12-15 1-2 Week 4: Exercise Type Sets x Reps RIR Deadlifts 4 x 8-10 1-2 Bench Press 4 x 8-10 1-2 Squats 4 x 8-10 1-2 Lateral Raises 3 x 10-12 1-2 As you can see, we'll be focusing on the basic powerlifting exercises, such as squats, bench press, deadlifts, and pull-ups/rows. We'll be varying the sets and reps throughout the weeks to ensure that your muscles are constantly challenged and adapting to the stress. Additionally, we'll be using RIR (Reps in Reserve) to help you push your limits without over-exerting yourself. You should aim to have 2-3 RIR on the first week, then decrease to 1-2 on the third and fourth weeks. This will help ensure that you are pushing yourself to the limit while still allowing for proper recovery. Remember, gaining muscle mass takes time and effort, but with the right routine and mindset, you can achieve your goals in just 30 days. Stick to this powerlifting routine, stay consistent, and give it your all in every workout. I'm confident that you'll see amazing results in no time!