4 Day Maximum Mass Workout
Workout Summary
| Main Goal | Build Muscle |
|---|---|
| Workout Type | Split |
| Training Level | Intermediate |
| Program Duration | 8 weeks |
| Days Per Week | 4 |
| Time Per Workout | 45-60 minutes |
| Equipment Required | Barbell, Bodyweight, Dumbbells, Machines |
| Target Gender | Male & Female |
| Recommended Supps | Whey Protein, Creatine Monohydrate, Pre-Workout (Optional), BCAAs (Optional) |
Workout Description
This is an intermediate muscle building workout for lifters who:
- Have experienced beginner gains and are confident they know how to build muscle.
- Have a solid grasp of exercise form for the primary compound movements.
- Know how to set up an effective muscle building plan.
About The 4 Day Workout
Overload is crucial to the muscle building process. Push each set for the maximum number of reps stopping short of failure when your form is slipping, and you feel like you may not get the next rep. Do not train to failure. The point is to stimulate growth, not annihilate your body and central nervous system.
Add weight to each exercise as frequently as possible, when it makes sense. I recommend using the same weight for every set of a given exercise, and when you are able to perform a comfortable number of reps on each set, add weight.
Rep Ranges
Rep ranges are simply a guideline. It is ok to go over them, or a hair under at times. Again, the magic is in the progression. Rep ranges are simply a tool.
5 Minute Burn Periods
For each body part, you will have 5 minute burn periods included. These sets are brutal. Pick a weight you can perform about 12 to 15 reps. Over the 5 minute period, simply perform as many reps as possible. Count each rep, but do not worry if you get 50, 60, 70 or even 100 reps. Your goal is to perform as many reps as possible using whatever rest periods you need to finish the set.
Recommended: Need help building muscle? Take our Free Muscle Building Course
4 Day Maximum Mass Workout Split
| Day | Workout |
|---|---|
| Day 1 | Back & Biceps |
| Day 2 | Chest & Triceps |
| Day 3 | Off |
| Day 4 | Quads, Hamstrings, and Calves |
| Day 5 | Shoulders, Traps, and Forearms |
| Day 6 | Off |
| Day 7 | Off |
Day 1 - Back & Biceps
| Exercise | Sets | Reps |
|---|---|---|
| Deadlift | 3 | 5 |
| One Arm Dumbbell Row | 3 | 8-12 |
| Wide Grip Pull Up or Lat Pull Down | 3 | 8-12 |
| Barbell Row | 3 | 8-12 |
| Seated Cable Row or Machine Row | 5 Minute Burn | Burn |
| EZ Bar Preacher Curl | 3 | 10-12 |
| Concentration Curl | 3 | 10-12 |
| Seated Dumbbell Curl | 5 Minute Burn | Burn |
Day 2 - Chest & Triceps
| Exercise | Sets | Reps |
|---|---|---|
| Bench Press | 3 | 8-10 |
| Incline Dumbbell Bench Press | 3 | 8-12 |
| Chest Dip or Machine Dip | 3 | 10-15 |
| Flat Bench Cable Fly or Pec Dec | 3 | 8-12 |
| Close Grip Bench Press | 3 | 8-10 |
| Skullcrushers | 3 | 10-12 |
| Seated Overhead Dumbbell Extension | 5 Minute Burn | Burn |
Day 4 - Quads, Hamstrings, and Calves
| Exercise | Sets | Reps |
|---|---|---|
| Squat | 3 | 8-10 |
| Leg Press | 3 | 15-20 |
| Hack Squat or Dumbbell Lunge | 3 | 10-12 |
| Leg Extension | 5 Minute Burn | Burn |
| Stiff Leg Deadlift | 3 | 8-12 |
| Leg Curl | 3 | 10-12 |
| Seated Calf Raise | 5 Minute Burn | Burn |
Day 5 - Shoulders, Traps, and Forearms
| Exercise | Sets | Reps |
|---|---|---|
| Seated Barbell Press | 3 | 8-10 |
| Seated Arnold Press | 3 | 10-12 |
| Dumbbell Lateral Raise | 3 | 12-15 |
| Hammer Strength Press or Smith Press | 3 | 8-12 |
| Upright Row | 3 | 10-12 |
| Barbell Shrug or Dumbbell Shrug | 5 Minute Burn | Burn |
| Seated Wrist Curl | 3 | 10-12 |
| Standing Reverse Curl | 3 | 10-12 |