4 Day Muscle Mass Program

By M&S Team

	Intermediate (2-3 years)
	46 minutes/day \| 4 days/week
	Build Muscle
	Barbell, Squat Rack, 2 x Dumbbell, 45 Degree Leg Press Machine, 1 x Dumbbell, Leg Extension Machine, Lying Leg Curl Machine, Seated Calf Raise Machine, Flat Bench, Incline Bench, Machine, Pec Fly/Rear Delt Machine, Pull up bar, Row Machine, Lat Pulldown Cable Machine, Lat Pulldown Bar, Hi-Lo Pulley Cable Machine, Straight Bar Attachment, Tricep Rope Attachment, Dips (Parallel) Bar, Ankle Cuff Attachment Show More

Average Exertion

Average Cardio Intensity

This 4 day workout routine focuses on high volume and compound lifts to help you gain pure muscle mass. Volume has been shown to be a significant factor in muscle growth, while compound lifts are the most efficient way to target multiple major muscle groups simultaneously. With optimal volume and lifts that recruit various muscle groups, this program is the key to adding more muscle mass to your frame.

Description

Week 1 Overview

Day 1:

Monday - Legs

Day 2:

Tuesday - Chest and Shoulders

Day 3:

Wednesday - Back and Arms

Day 4:

Rest

Day 5:

Friday - Legs

Day 6:

Rest

Day 7:

Rest

Day 1 - Monday - Legs

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Exercise	Sets	Reps	Rest
1.Barbell Back Squat	4 sets	10-12 reps	60s
2.Walking Dumbbell Lunge See Exercise Notes	3 sets	10 reps	60s
3.45 Degree Leg Press	3 sets	10-12 reps	60s
Circuit #4 - 3 rounds Rest 60s between rounds
4A.Goblet Squat	3 rounds	15 reps	0s
4B.Leg Extensions	3 rounds	15 reps	0s
4C.Lying Leg Curls	3 rounds	15 reps	60s
5.Seated Calf Raise Machine	3 sets	20 reps	60s

Day 2 - Tuesday - Chest and Shoulders

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Exercise	Sets	Reps	Rest
1.Barbell Bench Press	4 sets	10-12 reps	60s
2.Incline Dumbbell Press	4 sets	12 reps	60s
Circuit #3 - 3 rounds Rest 60s between rounds
3A.Hammer Strength Machine Incline Bench Press	3 rounds	15 reps	0s
3B.Pec Deck	3 rounds	12 reps	60s
Circuit #4 - 3 rounds Rest 60s between rounds
4A.Standing Dumbbell Press	3 rounds	15 reps	0s
4B.Dumbbell Lateral Raise	3 rounds	15 reps	0s
4C.Front Two-Dumbbell Raise	3 rounds	15 reps	60s

Day 3 - Wednesday - Back and Arms

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Exercise	Sets	Reps	Rest
1.Pull-up	4 sets	10-12 reps	60s
2.Bent Over Two-Dumbbell Row	4 sets	12 reps	60s
3.Machine Row	4 sets	10 reps	60s
4.Lat Pulldown	3 sets	15 reps	60s
Circuit #5 - 3 rounds Rest 60s between rounds
5A.Cable Biceps Curl	3 rounds	12 reps	0s
5B.Rope Cable Triceps Extension	3 rounds	12 reps	60s
Circuit #6 - 3 rounds Rest 60s between rounds
6A.Standing Hammer Curl	3 rounds	12 reps	0s
6B.Tricep Dips	3 rounds	12 reps	60s

Day 5 - Friday - Legs

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Exercise	Sets	Reps	Rest
1.Barbell Deadlift	4 sets	10-12 reps	60s
2.Stiff-Legged Dumbbell Deadlift	4 sets	10-12 reps	60s
3.Plie Dumbbell Squat	3 sets	12 reps	60s
Circuit #4 - 3 rounds Rest 60s between rounds
4A.Standing Cable Hamstring Curl	3 rounds	15 reps	0s
4B.Dumbbell Alternating Rear Lunge	3 rounds	15 reps	60s
5.Seated Calf Raise Machine	3 sets	20 reps	60s

Date Created: 4/11/2018, UTC

Last Updated: 10/1/2021, UTC

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