4 Day Muscle Mass Program

By mywrkouts.com

Experience

Intermediate (2-3 years)

Days per week

4 days

Time

58 minutes

Genders

Male

Goals

Build Muscle (Male)

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

Source

myworkouts

Equipment

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

Average Exertion

Average Cardio Intensity

Workout Type

Split

Experience

Intermediate (2-3 years)

Time

58 minutes

Genders

Male

Days per week

4 days

Goals

Build Muscle (Male)

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

Equipment

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

Avg Exertion

Workout Type

Split

Avg Cardio Intensity

Source

myworkouts

Workout 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

Week 1

Monday - Legs

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Exercise	Sets	Reps	Rest	Notes
1. Barbell Squat Barbell Squat - Step by Step Instructional Video by Best Barbells	4 sets	10 - 12 reps	60s
2. Walking Dumbbell Lunge Walking Dumbbell Lunges by LeDoux Fitness	3 sets	10 reps	60s	Each leg
3. 45 Degree Leg Press How to PROPERLY Leg Press \| 3 Leg Press Variations for Muscle Gain by Colossus Fitness	3 sets	10 - 12 reps	60s
4A. Goblet Squat ▶	3 sets	15 reps	60s
4B. Leg Extensions Proper Leg Extensions with no knee pain by EditYourBody	3 sets	15 reps	60s
4C. Lying Leg Curls Lying Leg Curl \| Execution Series \| PhysiqueDevelopment.com by Physique Development	3 sets	15 reps	60s
5. Seated Calf Raise Machine ▶	3 sets	20 reps	60s

Tuesday - Chest and Shoulders

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Exercise	Sets	Reps	Rest
1. Barbell Bench Press How to PROPERLY Bench Press \| FIX YOUR FORM NOW by Colossus Fitness	4 sets	10 - 12 reps	60s
2. Incline Dumbbell Press ▶	4 sets	12 reps	60s
3A. Hammer Strength Machine Incline Bench Press ▶	3 sets	15 reps	60s
3B. Pec Dec Perfect Pec Deck by Premier Fitness Systems	3 sets	12 reps	60s
4A. Standing Dumbbell Press Dumbbell Standing Double Shoulder Press by Coach Bobby Bluford	3 sets	15 reps	60s
4B. Dumbbell Lateral Raise ▶	3 sets	15 reps	60s
4C. Front Two-Dumbbell Raise ▶	3 sets	15 reps	60s

Wednesday - Back and Arms

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Exercise	Sets	Reps	Rest
1. Pull-up 101 REPS / MUSCLE UPS, DIPS, PULL UPS by Javi Ales Robles	4 sets	10 - 12 reps	60s
2. Bent Over Two-Dumbbell Row Bent-Over Dumbbell Row by Testosterone Nation	4 sets	12 reps	60s
3. Machine Row Seated Row \| Back Training by FitnessScape	4 sets	10 reps	60s
4. Lat Pulldown EASY TUTORIAL: HOW TO DO A LAT PULLDOWN \| Proper Form, Proper Technique, Tips by Xavier Thompson	3 sets	15 reps	60s
5A. Cable Biceps Curl ▶	3 sets	12 reps	60s
5B. Rope Tricep Extension Cable rope tricep extension by Wellman Wellness Training	3 sets	12 reps	60s
6A. Standing Hammer Curl Dumbell Hammer Curl Tutorial by EditYourBody	3 sets	12 reps	60s
6B. Tricep Dips ▶	3 sets	12 reps	60s

Friday - Legs

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Exercise	Sets	Reps	Rest
1. Barbell Deadlift How to: Barbell Deadlift Technique \| PhysiqueDevelopment.com by Physique Development	4 sets	10 - 12 reps	60s
2. Stiff-Legged Dumbbell Deadlift Stiff legged dumbbell deadlift by FITTR	4 sets	10 - 12 reps	60s
3. Plie Dumbbell Squat Plie' Dumbbell Squats by Broser Built	3 sets	12 reps	60s
4A. Standing Cable Hamstring Curl Standing Cable Hamstring Curl by GCP Fitness	3 sets	15 reps	60s
4B. Dumbbell Alternating Rear Lunge ▶	3 sets	15 reps	60s
5. Seated Calf Raise Machine ▶	3 sets	20 reps	60s