4 Day Pure Muscle Mass Workout

By mywrkouts.com

Experience

Intermediate (2-3 years)

Days per week

4 days

Time

67 minutes

Genders

Male

Goals

Build Muscle (Male)

Description

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

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

67 minutes

Genders

Male

Days per week

4 days

Goals

Build Muscle (Male)

Description

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

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 - 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

Week 1

Monday - Leg Day

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Exercise	Sets	Reps	Rest
1. Barbell Squat Barbell Squat - Step by Step Instructional Video by Best Barbells	4 sets	10 reps	60s
2. Machine Hack Squat ▶	3 sets	12 reps	60s
3. Stiff-Legged Barbell Deadlift Straight Leg Deadlifts Good Mornings Superset ~ Fighter Workout 2 by David Kimmerle	4 sets	10 reps	60s
4. Lying Leg Curls Lying Leg Curl \| Execution Series \| PhysiqueDevelopment.com by Physique Development	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

Tuesday - Chest & Biceps Day

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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 reps	60s
2. Barbell Incline Bench Press Incline Bench Press by ExperienceLifeMag	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 Bicep Workouts: Rope Cable Curl by Chris Patrick	3 sets	12 reps	60s
7. Barbell Preacher Curl BB Preacher Curls by Avid Fitness	3 sets	10 reps	60s

Thursday - Back Day

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Exercise	Sets	Reps	Rest
1. Barbell Deadlift How to: Barbell Deadlift Technique \| PhysiqueDevelopment.com by Physique Development	4 sets	10 reps	60s
2. Bent Over Barbell Row Barbell Bent Over Rows by Avid Fitness	3 sets	12 reps	60s
3. Lat Pulldown EASY TUTORIAL: HOW TO DO A LAT PULLDOWN \| Proper Form, Proper Technique, Tips by Xavier Thompson	5 sets	8 reps	60s
4. Seated Cable Row ▶	3 sets	12 reps	60s
5. Pull-up 101 REPS / MUSCLE UPS, DIPS, PULL UPS by Javi Ales Robles	3 sets	10 reps	60s
6. Hyperextension ▶	3 sets	12 reps	60s

Friday - Shoulders & Triceps Day

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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 Dec Perfect Pec Deck by Premier Fitness Systems	3 sets	12 reps	60s
5. Barbell Shrug Barbell Shrugs by Avid Fitness	4 sets	12 reps	60s
6. Tricep Dips ▶	4 sets	10 reps	60s
7. Seated Barbell Overhead Triceps Extension ▶	3 sets	12 reps	60s