4 Day Pure Muscle Mass Workout
By Josh England
 | Intermediate (2-3 years) |
 | 59 minutes/day | 4 days/week |
 | Build Muscle |
 | 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 Show More  |
Average Exertion  | Average Cardio Intensity |
| Description |
Day 1 - Monday - Leg Day
Scroll to top| Exercise | Sets | Reps | Rest | |
| 1.Barbell Back Squat | 4 sets | 10 reps | 60s | |
| 2.Machine Hack Squat | 3 sets | 12 reps | 60s | |
| 3.Stiff-Legged Barbell Deadlift | 4 sets | 10 reps | 60s | |
| 4.Lying Leg Curls | 3 sets | 12 reps | 60s | |
| 5.Dumbbell Lunges | 3 sets | 8 reps | 60s | |
| 6.Sled 45 Degree Calf Press | 3 sets | 12 reps | 60s | |
| 7.Seated Calf Raise Machine | 3 sets | 12 reps | 60s | |
Day 2 - Tuesday - Chest & Biceps Day
Scroll to top| Exercise | Sets | Reps | Rest | |
| 1.Barbell Bench Press | 4 sets | 10 reps | 60s | |
| 2.Barbell Incline Bench Press | 3 sets | 12 reps | 60s | |
| 3.Cable Crossovers (upper chest) | 3 sets | 12 reps | 60s | |
| 4.Hammer Strength Bench Press | 3 sets | 8 reps | 60s | |
| 5.Barbell Biceps Curl | 4 sets | 10 reps | 60s | |
| 6.Rope Cable Curl | 3 sets | 12 reps | 60s | |
| 7.Barbell Preacher Curl | 3 sets | 10 reps | 60s | |
Day 4 - Thursday - Back Day
Scroll to top| Exercise | Sets | Reps | Rest | |
| 1.Barbell Deadlift | 4 sets | 10 reps | 60s | |
| 2.Bent Over Barbell Row | 3 sets | 12 reps | 60s | |
| 3.Lat Pulldown | 5 sets | 8 reps | 60s | |
| 4.Seated Cable Row | 3 sets | 12 reps | 60s | |
| 5.Pull-up | 3 sets | 10 reps | 60s | |
| 6.Hyperextension | 3 sets | 12 reps | 60s | |
Day 5 - Friday - Shoulders & Triceps Day
Scroll to top| Exercise | Sets | Reps | Rest | |
| 1.Standing Barbell Military Press (AKA Overhead Press) | 4 sets | 10 reps | 60s | |
| 2.Dumbbell Lateral Raise | 3 sets | 12 reps | 60s | |
| 3.Front Two-Dumbbell Raise | 3 sets | 12 reps | 60s | |
| 4.Pec Deck | 3 sets | 12 reps | 60s | |
| 5.Barbell Shrug | 4 sets | 12 reps | 60s | |
| 6.Tricep Dips | 4 sets | 10 reps | 60s | |
| 7.Seated Barbell Overhead Triceps Extension | 3 sets | 12 reps | 60s | |
Date Created: 4/26/2018, UTC
Last Updated: 7/12/2021, UTC
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