Free personalized workout plan

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
4 sets, 10 - 12 reps, (rest 60s)
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Walking Dumbbell Lunge demonstrationPlay Walking Dumbbell Lunge demonstration
3 sets, 10 reps, (rest 60s)
Each leg
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45 Degree Leg Press demonstrationPlay 45 Degree Leg Press demonstration
3 sets, 10 - 12 reps, (rest 60s)
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Circuit
Goblet Squat demonstrationPlay Goblet Squat demonstration
3 sets, 15 reps, (rest 60s)
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Leg Extensions demonstrationPlay Leg Extensions demonstration
3 sets, 15 reps, (rest 60s)
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Lying Leg Curls demonstrationPlay Lying Leg Curls demonstration
3 sets, 15 reps, (rest 60s)
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Seated Calf Raise Machine
3 sets, 20 reps, (rest 60s)
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Tuesday - Chest and Shoulders

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Barbell Bench Press demonstrationPlay Barbell Bench Press demonstration
4 sets, 10 - 12 reps, (rest 60s)
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Incline Dumbbell Press demonstrationPlay Incline Dumbbell Press demonstration
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
3 sets, 15 reps, (rest 60s)
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Pec Dec demonstrationPlay Pec Dec demonstration
3 sets, 12 reps, (rest 60s)
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Circuit
Standing Dumbbell Press demonstrationPlay Standing Dumbbell Press demonstration
3 sets, 15 reps, (rest 60s)
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Dumbbell Lateral Raise
3 sets, 15 reps, (rest 60s)
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Front Two-Dumbbell Raise demonstrationPlay Front Two-Dumbbell Raise demonstration
3 sets, 15 reps, (rest 60s)
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Wednesday - Back and Arms

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Pull-up demonstrationPlay Pull-up demonstration
4 sets, 10 - 12 reps, (rest 60s)
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Bent Over Two-Dumbbell Row demonstrationPlay Bent Over Two-Dumbbell Row demonstration
4 sets, 12 reps, (rest 60s)
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Machine Row demonstrationPlay Machine Row demonstration
4 sets, 10 reps, (rest 60s)
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Lat Pulldown demonstrationPlay Lat Pulldown demonstration
3 sets, 15 reps, (rest 60s)
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Circuit
Cable Biceps Curl demonstrationPlay Cable Biceps Curl demonstration
3 sets, 12 reps, (rest 60s)
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Rope Tricep Extension demonstrationPlay Rope Tricep Extension demonstration
3 sets, 12 reps, (rest 60s)
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Circuit
Standing Hammer Curl demonstrationPlay Standing Hammer Curl demonstration
3 sets, 12 reps, (rest 60s)
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Tricep Dips
3 sets, 12 reps, (rest 60s)
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Friday - Legs

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Barbell Deadlift demonstrationPlay Barbell Deadlift demonstration
4 sets, 10 - 12 reps, (rest 60s)
Show Alternative Exercises
Stiff-Legged Dumbbell Deadlift demonstrationPlay Stiff-Legged Dumbbell Deadlift demonstration
4 sets, 10 - 12 reps, (rest 60s)
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Plie Dumbbell Squat demonstrationPlay Plie Dumbbell Squat demonstration
3 sets, 12 reps, (rest 60s)
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Circuit
Standing Cable Hamstring Curl demonstrationPlay Standing Cable Hamstring Curl demonstration
3 sets, 15 reps, (rest 60s)
Show Alternative Exercises
Dumbbell Alternating Rear Lunge demonstrationPlay Dumbbell Alternating Rear Lunge demonstration
3 sets, 15 reps, (rest 60s)
Show Alternative Exercises
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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