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4 Day Pure Muscle Mass Workout

By Josh England

Experience
Intermediate (2-3 years)
Time
67 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 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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Monday - Leg Day

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Barbell Squat demonstrationPlay Barbell Squat demonstration
1. Barbell Squat
4 sets, 10 reps, (rest 60s)
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Machine Hack Squat▶
2. Machine Hack Squat
3 sets, 12 reps, (rest 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)
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Lying Leg Curls demonstrationPlay Lying Leg Curls demonstration
4. Lying Leg Curls
3 sets, 12 reps, (rest 60s)
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Dumbbell Lunges demonstrationPlay Dumbbell Lunges demonstration
5. Dumbbell Lunges
3 sets, 8 reps, (rest 60s)
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Sled 45 Degree Calf Press▶
6. Sled 45 Degree Calf Press
3 sets, 12 reps, (rest 60s)
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Seated Calf Raise Machine▶
7. Seated Calf Raise Machine
3 sets, 12 reps, (rest 60s)
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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)
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Barbell Incline Bench Press demonstrationPlay Barbell Incline Bench Press demonstration
2. Barbell Incline Bench Press
3 sets, 12 reps, (rest 60s)
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Cable Crossovers (upper chest)▶
3. Cable Crossovers (upper chest)
3 sets, 12 reps, (rest 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)
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Barbell Biceps Curl demonstrationPlay Barbell Biceps Curl demonstration
5. Barbell Biceps Curl
4 sets, 10 reps, (rest 60s)
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Rope Cable Curl demonstrationPlay Rope Cable Curl demonstration
6. Rope Cable Curl
3 sets, 12 reps, (rest 60s)
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Barbell Preacher Curl demonstrationPlay Barbell Preacher Curl demonstration
7. Barbell Preacher Curl
3 sets, 10 reps, (rest 60s)
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Thursday - Back Day

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Barbell Deadlift demonstrationPlay Barbell Deadlift demonstration
1. Barbell Deadlift
4 sets, 10 reps, (rest 60s)
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Bent Over Barbell Row demonstrationPlay Bent Over Barbell Row demonstration
2. Bent Over Barbell Row
3 sets, 12 reps, (rest 60s)
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Lat Pulldown demonstrationPlay Lat Pulldown demonstration
3. Lat Pulldown
5 sets, 8 reps, (rest 60s)
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Seated Cable Row▶
4. Seated Cable Row
3 sets, 12 reps, (rest 60s)
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Pull-up demonstrationPlay Pull-up demonstration
5. Pull-up
3 sets, 10 reps, (rest 60s)
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Hyperextension demonstrationPlay Hyperextension demonstration
6. Hyperextension
3 sets, 12 reps, (rest 60s)
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Friday - Shoulders & Triceps Day

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Standing Barbell Military Press (AKA Overhead Press)▶
1. Standing Barbell Military Press (AKA Overhead Press)
4 sets, 10 reps, (rest 60s)
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Dumbbell Lateral Raise▶
2. Dumbbell Lateral Raise
3 sets, 12 reps, (rest 60s)
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Front Two-Dumbbell Raise demonstrationPlay Front Two-Dumbbell Raise demonstration
3. Front Two-Dumbbell Raise
3 sets, 12 reps, (rest 60s)
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Pec Dec demonstrationPlay Pec Dec demonstration
4. Pec Dec
3 sets, 12 reps, (rest 60s)
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Barbell Shrug demonstrationPlay Barbell Shrug demonstration
5. Barbell Shrug
4 sets, 12 reps, (rest 60s)
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Tricep Dips▶
6. Tricep Dips
4 sets, 10 reps, (rest 60s)
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Seated Barbell Overhead Triceps Extension demonstrationPlay Seated Barbell Overhead Triceps Extension demonstration
7. Seated Barbell Overhead Triceps Extension
3 sets, 12 reps, (rest 60s)
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Date Created: 4/26/2018, UTC


Last Updated: 6/5/2021, UTC

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