Free personalized workout plan

4 Day Maximum Muscle Mass Workout

By Myworkouts

Experience
Advanced (3+ years)
Time
71 minutes/day | 4 days/week
Good for
Build Muscle
Equipment
1 x Dumbbell, 2 x Dumbbell, Barbell, Bodyweight, Crossover Cable Machine, Decline Bench, Dips (Parallel) Bar, EZ Bar, Flat Bench, Incline Bench, Lat Pulldown Bar, Lat Pulldown Cable Machine, Leg Extension Machine, Lying Leg Curl Machine, Machine, Other, Preacher Curl Bench, Pull up bar, Shoulder Press Machine, Squat Rack
Statistics
Average Cardio Intensity
20%
Average Exertion
50%
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.

Show More


Monday - Chest and Triceps

Scroll to top

Barbell Bench Press demonstrationPlay Barbell Bench Press demonstration
4 sets, 10, 8, 8, 6 reps, (rest 60s)
Show Alternative Exercises
Barbell Incline Bench Press demonstrationPlay Barbell Incline Bench Press demonstration
3 sets, 8, 8, 6 reps, (rest 60s)
Show Alternative Exercises
Decline Barbell Bench Press demonstrationPlay Decline Barbell Bench Press demonstration
3 sets, 8, 8, 6 reps, (rest 60s)
Show Alternative Exercises
Dumbbell Flyes demonstrationPlay Dumbbell Flyes demonstration
2 sets, 10 reps, (rest 60s)
Show Alternative Exercises
Bent-Arm Dumbbell Pullover demonstrationPlay Bent-Arm Dumbbell Pullover demonstration
2 sets, 8 reps, (rest 60s)
Show Alternative Exercises
Straight Bar Tricep Extension demonstrationPlay Straight Bar Tricep Extension demonstration
4 sets, 10, 8, 8, 6 reps, (rest 60s)
Adding weights
Show Alternative Exercises
Tricep Dips
3 sets, 10 reps, (rest 60s)
Show Alternative Exercises
Bench Dip demonstrationPlay Bench Dip demonstration
3 sets, 8 reps, (rest 60s)
Show Alternative Exercises

Tuesday - Back and Biceps

Scroll to top

Barbell Deadlift demonstrationPlay Barbell Deadlift demonstration
5 sets, 10, 8, 8, 6, 4 reps, (rest 60s)
Show Alternative Exercises
Seated Cable Row
2 sets, 8 reps, (rest 60s)
Show Alternative Exercises
Chin-up demonstrationPlay Chin-up demonstration
2 sets, 8 reps, (rest 60s)
Show Alternative Exercises
One-Arm Bent-Over Dumbbell Row demonstrationPlay One-Arm Bent-Over Dumbbell Row demonstration
3 sets, 8 reps, (rest 60s)
Show Alternative Exercises
Close-Grip Front Lat Pulldown demonstrationPlay Close-Grip Front Lat Pulldown demonstration
3 sets, 10, 10, 8 reps, (rest 60s)
Show Alternative Exercises
Barbell Biceps Curl demonstrationPlay Barbell Biceps Curl demonstration
3 sets, 8, 8, 6 reps, (rest 60s)
Show Alternative Exercises
EZ-Bar Preacher Curl demonstrationPlay EZ-Bar Preacher Curl demonstration
3 sets, 8, 8, 6 reps, (rest 60s)
Show Alternative Exercises
Alternating Incline Dumbbell Biceps Curl demonstrationPlay Alternating Incline Dumbbell Biceps Curl demonstration
2 sets, 12 - 14 reps, (rest 60s)
Show Alternative Exercises
One-Arm Dumbbell Concentration Curl demonstrationPlay One-Arm Dumbbell Concentration Curl demonstration
2 sets, 10 reps, (rest 60s)
Show Alternative Exercises

Thursday - Shoulders and Forearms

Scroll to top

Show Alternative Exercises
Seated Rear Lateral Raise demonstrationPlay Seated Rear Lateral Raise demonstration
3 sets, 8 - 10 reps, (rest 60s)
Show Alternative Exercises
Seated Machine Shoulder (Military) Press
3 sets, 10 reps, (rest 60s)
Show Alternative Exercises
Dumbbell Lateral Raise
2 sets, 10 reps, (rest 60s)
Show Alternative Exercises
Dumbbell Shrug demonstrationPlay Dumbbell Shrug demonstration
2 sets, 10 reps, (rest 60s)
Can be supersetted.
Show Alternative Exercises
Barbell Upright Row
2 sets, 10 reps, (rest 60s)
Can be supersetted.
Show Alternative Exercises
Seated Palm-Up Barbell Wrist Curl demonstrationPlay Seated Palm-Up Barbell Wrist Curl demonstration
4 sets, 10 reps, (rest 60s)
Show Alternative Exercises
Show Alternative Exercises

Friday - Legs

Scroll to top

Barbell Back Squat demonstrationPlay Barbell Back Squat demonstration
5 sets, 10, 8, 8, 6, 4 reps, (rest 60s)
Show Alternative Exercises
Leg Extensions demonstrationPlay Leg Extensions demonstration
3 sets, 12 reps, (rest 60s)
Show Alternative Exercises
Lying Leg Curls demonstrationPlay Lying Leg Curls demonstration
3 sets, 12 reps, (rest 60s)
Show Alternative Exercises
Barbell Standing Leg Calf Raise demonstrationPlay Barbell Standing Leg Calf Raise demonstration
4 sets, 12 reps, (rest 60s)
Show Alternative Exercises
Seated Calf Raise Machine
2 sets, 12 reps, (rest 60s)
Show Alternative Exercises

Date Created: 4/9/2018, UTC


Last Updated: 9/11/2021, UTC

Similar Workouts

More Workouts by mywrkouts.com

More workouts like this

Men's Build Muscle

Find your perfect workout

Answer a few questions and find a workout plan personalized to you.