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4 Day Muscle Mass Program

By M&S Team

Experience
Intermediate (2-3 years)
Time
58 minutes/day | 4 days/week
Good for
Build Muscle
Equipment
2 x Dumbbell, Barbell, Crossover Cable Machine, Dips (Parallel) Bar, Lat Pulldown Cable Machine, Machine, Pull up bar
Statistics
Average Cardio Intensity
30%
Average Exertion
60%
Description

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. 

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Monday - Legs

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Barbell Back Squat demonstrationPlay Barbell Back Squat demonstration
1. Barbell Back Squat
4 sets, 10 - 12 reps, (rest 60s)
Show Alternative Exercises
Walking Dumbbell Lunge demonstrationPlay Walking Dumbbell Lunge demonstration
2. Walking Dumbbell Lunge
3 sets, 10 reps, (rest 60s)
Each leg
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45 Degree Leg Press demonstrationPlay 45 Degree Leg Press demonstration
3. 45 Degree Leg Press
3 sets, 10 - 12 reps, (rest 60s)
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Circuit
Goblet Squat demonstrationPlay Goblet Squat demonstration
4A. Goblet Squat
3 sets, 15 reps, (rest 60s)
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Leg Extensions demonstrationPlay Leg Extensions demonstration
4B. Leg Extensions
3 sets, 15 reps, (rest 60s)
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Lying Leg Curls demonstrationPlay Lying Leg Curls demonstration
4C. Lying Leg Curls
3 sets, 15 reps, (rest 60s)
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Seated Calf Raise Machine▶
5. Seated Calf Raise Machine
3 sets, 20 reps, (rest 60s)
Show Alternative Exercises

Tuesday - Chest and Shoulders

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Barbell Bench Press demonstrationPlay Barbell Bench Press demonstration
1. Barbell Bench Press
4 sets, 10 - 12 reps, (rest 60s)
Show Alternative Exercises
Incline Dumbbell Press demonstrationPlay Incline Dumbbell Press demonstration
2. Incline Dumbbell Press
4 sets, 12 reps, (rest 60s)
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Circuit
Hammer Strength Machine Incline Bench Press demonstrationPlay Hammer Strength Machine Incline Bench Press demonstration
3A. Hammer Strength Machine Incline Bench Press
3 sets, 15 reps, (rest 60s)
Show Alternative Exercises
Pec Dec demonstrationPlay Pec Dec demonstration
3B. Pec Dec
3 sets, 12 reps, (rest 60s)
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Circuit
Standing Dumbbell Press demonstrationPlay Standing Dumbbell Press demonstration
4A. Standing Dumbbell Press
3 sets, 15 reps, (rest 60s)
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Dumbbell Lateral Raise▶
4B. Dumbbell Lateral Raise
3 sets, 15 reps, (rest 60s)
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Front Two-Dumbbell Raise demonstrationPlay Front Two-Dumbbell Raise demonstration
4C. Front Two-Dumbbell Raise
3 sets, 15 reps, (rest 60s)
Show Alternative Exercises

Wednesday - Back and Arms

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Pull-up demonstrationPlay Pull-up demonstration
1. Pull-up
4 sets, 10 - 12 reps, (rest 60s)
Show Alternative Exercises
Bent Over Two-Dumbbell Row demonstrationPlay Bent Over Two-Dumbbell Row demonstration
2. Bent Over Two-Dumbbell Row
4 sets, 12 reps, (rest 60s)
Show Alternative Exercises
Machine Row demonstrationPlay Machine Row demonstration
3. Machine Row
4 sets, 10 reps, (rest 60s)
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Lat Pulldown demonstrationPlay Lat Pulldown demonstration
4. Lat Pulldown
3 sets, 15 reps, (rest 60s)
Show Alternative Exercises
Circuit
Cable Biceps Curl demonstrationPlay Cable Biceps Curl demonstration
5A. Cable Biceps Curl
3 sets, 12 reps, (rest 60s)
Show Alternative Exercises
Rope Tricep Extension demonstrationPlay Rope Tricep Extension demonstration
5B. Rope Tricep Extension
3 sets, 12 reps, (rest 60s)
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Circuit
Standing Hammer Curl demonstrationPlay Standing Hammer Curl demonstration
6A. Standing Hammer Curl
3 sets, 12 reps, (rest 60s)
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Tricep Dips▶
6B. Tricep Dips
3 sets, 12 reps, (rest 60s)
Show Alternative Exercises

Friday - Legs

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Barbell Deadlift demonstrationPlay Barbell Deadlift demonstration
1. Barbell Deadlift
4 sets, 10 - 12 reps, (rest 60s)
Show Alternative Exercises
Stiff-Legged Dumbbell Deadlift demonstrationPlay Stiff-Legged Dumbbell Deadlift demonstration
2. Stiff-Legged Dumbbell Deadlift
4 sets, 10 - 12 reps, (rest 60s)
Show Alternative Exercises
Plie Dumbbell Squat demonstrationPlay Plie Dumbbell Squat demonstration
3. Plie Dumbbell Squat
3 sets, 12 reps, (rest 60s)
Show Alternative Exercises
Circuit
Standing Cable Hamstring Curl demonstrationPlay Standing Cable Hamstring Curl demonstration
4A. Standing Cable Hamstring Curl
3 sets, 15 reps, (rest 60s)
Show Alternative Exercises
Dumbbell Alternating Rear Lunge demonstrationPlay Dumbbell Alternating Rear Lunge demonstration
4B. Dumbbell Alternating Rear Lunge
3 sets, 15 reps, (rest 60s)
Show Alternative Exercises
Seated Calf Raise Machine▶
5. Seated Calf Raise Machine
3 sets, 20 reps, (rest 60s)
Show Alternative Exercises

Date Created: 4/11/2018, UTC


Last Updated: 6/5/2021, UTC

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