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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.

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Monday - Chest and Triceps

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

Tuesday - Back and Biceps

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

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Standing Barbell Military Press (AKA Overhead Press)▶
1. Standing Barbell Military Press (AKA Overhead Press)
4 sets, 10 reps, (rest 60s)
Show Alternative Exercises
Seated Rear Lateral Raise demonstrationPlay Seated Rear Lateral Raise demonstration
2. Seated Rear Lateral Raise
3 sets, 8 - 10 reps, (rest 60s)
Show Alternative Exercises
Seated Machine Shoulder (Military) Press▶
3. Seated Machine Shoulder (Military) Press
3 sets, 10 reps, (rest 60s)
Show Alternative Exercises
Dumbbell Lateral Raise▶
4. Dumbbell Lateral Raise
2 sets, 10 reps, (rest 60s)
Show Alternative Exercises
Dumbbell Shrug demonstrationPlay Dumbbell Shrug demonstration
5. Dumbbell Shrug
2 sets, 10 reps, (rest 60s)
Can be supersetted.
Show Alternative Exercises
Barbell Upright Row▶
6. Barbell Upright Row
2 sets, 10 reps, (rest 60s)
Can be supersetted.
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Seated Palm-Up Barbell Wrist Curl demonstrationPlay Seated Palm-Up Barbell Wrist Curl demonstration
7. Seated Palm-Up Barbell Wrist Curl
4 sets, 10 reps, (rest 60s)
Show Alternative Exercises
Standing Palms-Up Barbell Behind The Back Wrist Curl demonstrationPlay Standing Palms-Up Barbell Behind The Back Wrist Curl demonstration
8. Standing Palms-Up Barbell Behind The Back Wrist Curl
4 sets, 10 reps, (rest 60s)
Show Alternative Exercises

Friday - Legs

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

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