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
Equipment

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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


Day 1 - Monday - Leg Day

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

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Barbell Bench Press demonstrationPlay Barbell Bench Press demonstration
4 sets, 10 reps, (rest 60s)
Time between exercises: 60s
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Barbell Incline Bench Press demonstrationPlay Barbell Incline Bench Press demonstration
3 sets, 12 reps, (rest 60s)
Time between exercises: 60s
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Cable Crossovers (upper chest) demonstrationPlay Cable Crossovers (upper chest) demonstration
3 sets, 12 reps, (rest 60s)
Time between exercises: 60s
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Hammer Strength Bench Press demonstrationPlay Hammer Strength Bench Press demonstration
3 sets, 8 reps, (rest 60s)
Time between exercises: 60s
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Barbell Biceps Curl demonstrationPlay Barbell Biceps Curl demonstration
4 sets, 10 reps, (rest 60s)
Time between exercises: 60s
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Rope Cable Curl demonstrationPlay Rope Cable Curl demonstration
3 sets, 12 reps, (rest 60s)
Time between exercises: 60s
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Barbell Preacher Curl demonstrationPlay Barbell Preacher Curl demonstration
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
4 sets, 10 reps, (rest 60s)
Time between exercises: 60s
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Bent Over Barbell Row demonstrationPlay Bent Over Barbell Row demonstration
3 sets, 12 reps, (rest 60s)
Time between exercises: 60s
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Lat Pulldown demonstrationPlay Lat Pulldown demonstration
5 sets, 8 reps, (rest 60s)
Time between exercises: 60s
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Seated Cable Row
3 sets, 12 reps, (rest 60s)
Time between exercises: 60s
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Pull-up demonstrationPlay Pull-up demonstration
3 sets, 10 reps, (rest 60s)
Time between exercises: 60s
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Hyperextension demonstrationPlay Hyperextension demonstration
3 sets, 12 reps, (rest 60s)
Time between exercises: 60s
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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
4 sets, 10 reps, (rest 60s)
Time between exercises: 60s
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Dumbbell Lateral Raise demonstrationPlay Dumbbell Lateral Raise demonstration
3 sets, 12 reps, (rest 60s)
Time between exercises: 60s
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Front Two-Dumbbell Raise demonstrationPlay Front Two-Dumbbell Raise demonstration
3 sets, 12 reps, (rest 60s)
Time between exercises: 60s
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Pec Deck demonstrationPlay Pec Deck demonstration
3 sets, 12 reps, (rest 60s)
Time between exercises: 60s
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Barbell Shrug demonstrationPlay Barbell Shrug demonstration
4 sets, 12 reps, (rest 60s)
Time between exercises: 60s
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Tricep Dips
4 sets, 10 reps, (rest 60s)
Time between exercises: 60s
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Seated Barbell Overhead Triceps Extension demonstrationPlay Seated Barbell Overhead Triceps Extension demonstration
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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