4 Day Maximum Muscle Mass Workout

By mywrkouts.com

Experience

Advanced (3+ years)

Days per week

4 days

Time

71 minutes

Genders

Male

Goals

Build Muscle (Male)

Description

This 4 day workout routine is designed to maximize your muscle mass. Heavy compound exercises ensure each muscle group is hit at least once per week. Wednesdays and weekends are rest days.

Source

myworkouts

Equipment

Barbell, Bodyweight, Cable, Dips Bar, Dumbbell, EZ Bar, Machine, Pull up bar

Average Exertion

Average Cardio Intensity

Workout Type

Split

Experience

Advanced (3+ years)

Time

71 minutes

Genders

Male

Days per week

4 days

Goals

Build Muscle (Male)

Description

This 4 day workout routine is designed to maximize your muscle mass. Heavy compound exercises ensure each muscle group is hit at least once per week. Wednesdays and weekends are rest days.

Equipment

Barbell, Bodyweight, Cable, Dips Bar, Dumbbell, EZ Bar, Machine, Pull up bar

Avg Exertion

Workout Type

Split

Avg Cardio Intensity

Source

myworkouts

Workout Overview

Day 1: Monday - Chest and Triceps

Day 2: Tuesday - Back and Biceps

Day 3: Rest

Day 4: Thursday - Shoulders and Forearms

Day 5: Friday - Legs

Day 6: Rest

Day 7: Rest

Week 1

Monday - Chest and Triceps

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Exercise	Sets	Reps	Rest	Notes
1. Barbell Bench Press How to PROPERLY Bench Press \| FIX YOUR FORM NOW by Colossus Fitness	4 sets	10, 8, 8, 6 reps	60s
2. Barbell Incline Bench Press Incline Bench Press by ExperienceLifeMag	3 sets	8, 8, 6 reps	60s
3. Decline Barbell Bench Press ▶	3 sets	8, 8, 6 reps	60s
4. Dumbbell Flys ▶	2 sets	10 reps	60s
5. Bent-Arm Dumbbell Pullover Bent-Arm Dumbbell Pullover by Musqle	2 sets	8 reps	60s
6. Straight Bar Tricep Extension Triceps Exercises -- Triceps Pushdown by Fitnessyard	4 sets	10, 8, 8, 6 reps	60s	Adding weights
7. Tricep Dips ▶	3 sets	10 reps	60s
8. Bench Dip HOW TO DO TRICEP BENCH DIPS for BIGGER TRICEPS by Xavier Thompson	3 sets	8 reps	60s

Tuesday - Back and Biceps

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Exercise	Sets	Reps	Rest
1. Barbell Deadlift How to: Barbell Deadlift Technique \| PhysiqueDevelopment.com by Physique Development	5 sets	10, 8, 8, 6, 4 reps	60s
2. Seated Cable Row ▶	2 sets	8 reps	60s
3. Chin-up ▶	2 sets	8 reps	60s
4. One-Arm Bent-Over Dumbbell Row Dumbbell Bent Over Single Arm Row by TD Athletes Edge	3 sets	8 reps	60s
5. Close-Grip Front Lat Pulldown ▶	3 sets	10, 10, 8 reps	60s
6. Barbell Biceps Curl ▶	3 sets	8, 8, 6 reps	60s
7. EZ-Bar Preacher Curl ▶	3 sets	8, 8, 6 reps	60s
8. Alternating Incline Dumbbell Biceps Curl BICEPS - Incline Dumbbell Curl - G.A.M.E (HD) by G.AM.E. - GAMES ANIMES MANGÁS EXERCÍCIOS	2 sets	12 - 14 reps	60s
9. One-Arm Dumbbell Concentration Curl Biceps Exercises -- Dumbbell Concentration Curl by Fitnessyard	2 sets	10 reps	60s

Thursday - Shoulders and Forearms

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Exercise	Sets	Reps	Rest	Notes
1. Standing Barbell Military Press (AKA Overhead Press) ▶	4 sets	10 reps	60s
2. Seated Rear Lateral Raise Dumbell seated rear lateral raise by jungwoonsik	3 sets	8 - 10 reps	60s
3. Seated Machine Shoulder (Military) Press ▶	3 sets	10 reps	60s
4. Dumbbell Lateral Raise ▶	2 sets	10 reps	60s
5. Dumbbell Shrug ▶	2 sets	10 reps	60s	Can be supersetted.
6. Upright Barbell Row ▶	2 sets	10 reps	60s	Can be supersetted.
7. Seated Palm-Up Barbell Wrist Curl Forearm exercises -- Barbell Wrist Curl by Fitnessyard	4 sets	10 reps	60s
8. Standing Palms-Up Barbell Behind The Back Wrist Curl Bodybuilding exercises : Behind the Back Barbell Reverse Wrist Curl by Bodybuilding exercises	4 sets	10 reps	60s

Friday - Legs

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Exercise	Sets	Reps	Rest
1. Barbell Squat Barbell Squat - Step by Step Instructional Video by Best Barbells	5 sets	10, 8, 8, 6, 4 reps	60s
2. Leg Extensions Proper Leg Extensions with no knee pain by EditYourBody	3 sets	12 reps	60s
3. Lying Leg Curls Lying Leg Curl \| Execution Series \| PhysiqueDevelopment.com by Physique Development	3 sets	12 reps	60s
4. Barbell Standing Leg Calf Raise Barbell Standing Leg Calf Raise by Vara Unik	4 sets	12 reps	60s
5. Seated Calf Raise Machine ▶	2 sets	12 reps	60s