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4 Day Pure Muscle Mass Workout

Google Sheet Workout Export

By Josh England

Experience Intermediate (2-3 years)
Time 59 minutes/day | 4 days/week
Goals

Build Muscle

Equipment

Barbell, Squat Rack, Machine, Lying Leg Curl Machine, 2 x Dumbbell, 45 Degree Leg Press Machine, Seated Calf Raise Machine, Flat Bench, Incline Bench, Hi-Lo Pulley Cable Machine, Single D-Handle Attachment, Chest Press (Bench Press) Machine, Tricep Rope Attachment, Preacher Curl Bench, Lat Pulldown Cable Machine, Lat Pulldown Bar, Row Cable Machine, Triangle Lat/Low Row Attachment, Pull up bar, Back Hyperextension Bench, Pec Fly/Rear Delt Machine, Dips (Parallel) Bar, Vertical Bench


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Average Exertion
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60%
Average Cardio Intensity
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30%

This 4 day workout program is focused on building lean muscle through basic hypertrophic methods. Each muscle group is hit with 2-4 exercises for 3-5 sets, in the rep range that is optimal for muscle growth. These protocols are perfect for maximizing muscle growth, especially if you continue to utilize progressive overload as you meet the max rep range. This workout is a must try for Intermediate lifters looking to build muscle with tried and true methods. 

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Description

Week 1 Overview

Day 1:

Monday - Leg Day

Day 2:

Tuesday - Chest & Biceps Day

Day 3:

Rest

Day 4:

Thursday - Back Day

Day 5:

Friday - Shoulders & Triceps Day

Day 6:

Rest

Day 7:

Rest


Day 1 - Monday - Leg Day

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Barbell Back Squat demonstrationPlay Barbell Back Squat demonstration
1. Barbell Back Squat
4 sets, 10 reps, (rest 60s)
Time between exercises: 60s
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Machine Hack Squat demonstrationPlay Machine Hack Squat demonstration
2. Machine Hack Squat
3 sets, 12 reps, (rest 60s)
Time between exercises: 60s
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Stiff-Legged Barbell Deadlift demonstrationPlay Stiff-Legged Barbell Deadlift demonstration
3. Stiff-Legged Barbell Deadlift
4 sets, 10 reps, (rest 60s)
Time between exercises: 60s
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Lying Leg Curls demonstrationPlay Lying Leg Curls demonstration
4. Lying Leg Curls
3 sets, 12 reps, (rest 60s)
Time between exercises: 60s
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Dumbbell Lunges demonstrationPlay Dumbbell Lunges demonstration
5. Dumbbell Lunges
3 sets, 8 reps, (rest 60s)
Time between exercises: 60s
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Sled 45 Degree Calf Press▶
6. Sled 45 Degree Calf Press
3 sets, 12 reps, (rest 60s)
Time between exercises: 60s
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Seated Calf Raise Machine▶
7. Seated Calf Raise Machine
3 sets, 12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises

Day 2 - Tuesday - Chest & Biceps Day

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Barbell Bench Press demonstrationPlay Barbell Bench Press demonstration
1. Barbell Bench Press
4 sets, 10 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Barbell Incline Bench Press demonstrationPlay Barbell Incline Bench Press demonstration
2. Barbell Incline Bench Press
3 sets, 12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Cable Crossovers (upper chest) demonstrationPlay Cable Crossovers (upper chest) demonstration
3. Cable Crossovers (upper chest)
3 sets, 12 reps, (rest 60s)
Time between exercises: 60s
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Hammer Strength Bench Press demonstrationPlay Hammer Strength Bench Press demonstration
4. Hammer Strength Bench Press
3 sets, 8 reps, (rest 60s)
Time between exercises: 60s
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Barbell Biceps Curl demonstrationPlay Barbell Biceps Curl demonstration
5. Barbell Biceps Curl
4 sets, 10 reps, (rest 60s)
Time between exercises: 60s
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Rope Cable Curl demonstrationPlay Rope Cable Curl demonstration
6. Rope Cable Curl
3 sets, 12 reps, (rest 60s)
Time between exercises: 60s
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Barbell Preacher Curl demonstrationPlay Barbell Preacher Curl demonstration
7. Barbell Preacher Curl
3 sets, 10 reps, (rest 60s)
Time between exercises: 60s
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Day 4 - Thursday - Back Day

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Barbell Deadlift demonstrationPlay Barbell Deadlift demonstration
1. Barbell Deadlift
4 sets, 10 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Bent Over Barbell Row demonstrationPlay Bent Over Barbell Row demonstration
2. Bent Over Barbell Row
3 sets, 12 reps, (rest 60s)
Time between exercises: 60s
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Lat Pulldown demonstrationPlay Lat Pulldown demonstration
3. Lat Pulldown
5 sets, 8 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Seated Cable Row▶
4. Seated Cable Row
3 sets, 12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Pull-up demonstrationPlay Pull-up demonstration
5. Pull-up
3 sets, 10 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Hyperextension demonstrationPlay Hyperextension demonstration
6. Hyperextension
3 sets, 12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises

Day 5 - Friday - Shoulders & Triceps Day

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Standing Barbell Military Press (AKA Overhead Press) demonstrationPlay Standing Barbell Military Press (AKA Overhead Press) demonstration
1. Standing Barbell Military Press (AKA Overhead Press)
4 sets, 10 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Dumbbell Lateral Raise demonstrationPlay Dumbbell Lateral Raise demonstration
2. Dumbbell Lateral Raise
3 sets, 12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Front Two-Dumbbell Raise demonstrationPlay Front Two-Dumbbell Raise demonstration
3. Front Two-Dumbbell Raise
3 sets, 12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Pec Deck demonstrationPlay Pec Deck demonstration
4. Pec Deck
3 sets, 12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Barbell Shrug demonstrationPlay Barbell Shrug demonstration
5. Barbell Shrug
4 sets, 12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Tricep Dips▶
6. Tricep Dips
4 sets, 10 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Seated Barbell Overhead Triceps Extension demonstrationPlay Seated Barbell Overhead Triceps Extension demonstration
7. Seated Barbell Overhead Triceps Extension
3 sets, 12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises

Date Created: 4/26/2018, UTC


Last Updated: 7/12/2021, UTC

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