4 Day Upper/Lower Muscle Mass Workout

By mywrkouts.com

Experience

Advanced (3+ years)

Days per week

4 days

Time

75 minutes

Genders

Male

Goals

Build Muscle (Male)

Description

This 4 day workout routine incorporates high volume and high frequency to maximize muscle mass.Every major muscle group is included over the active days of this workout, and ensures a twice a we

Source

myworkouts

Equipment

Barbell, Bench, Bodyweight, Cable, Dips Bar, Dumbbell, Exercise Ball, Machine, Other, Pull up bar

Average Exertion

Average Cardio Intensity

Workout Type

Split

Experience

Advanced (3+ years)

Time

75 minutes

Genders

Male

Days per week

4 days

Goals

Build Muscle (Male)

Description

This 4 day workout routine incorporates high volume and high frequency to maximize muscle mass.Every major muscle group is included over the active days of this workout, and ensures a twice a we

Equipment

Barbell, Bench, Bodyweight, Cable, Dips Bar, Dumbbell, Exercise Ball, Machine, Other, Pull up bar

Avg Exertion

Workout Type

Split

Avg Cardio Intensity

Source

myworkouts

Workout Overview

Day 1: Monday - Upper Body

Day 2: Tuesday - Lower Body

Day 3: Rest

Day 4: Thursday - Upper Body

Day 5: Friday - Lower Body

Day 6: Rest

Day 7: Rest

Week 1

Monday - Upper Body

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Exercise	Sets	Reps	Rest	Notes
1. Pull-up 101 REPS / MUSCLE UPS, DIPS, PULL UPS by Javi Ales Robles	3 sets	6 - 12 reps	60s	For added difficulty, add weight using a belt or dumbbell
2. Dumbbell Bench Press ▶	4 sets	10 reps	60s
3. T-Bar Row with Handle ▶	3 sets	10 reps	60s
4. Standing Dumbbell Press Dumbbell Standing Double Shoulder Press by Coach Bobby Bluford	3 sets	10 reps	60s
5. Seated Cable Row ▶	2 sets	10 reps	60s
6. Dumbbell Lateral Raise ▶	2 sets	10 reps	60s
7. Barbell Biceps Curl ▶	2 sets	10 reps	60s
8. French Press ▶	2 sets	10 reps	60s
9. Dumbbell Shrug ▶	2 sets	15 reps	60s

Tuesday - Lower Body

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Exercise	Sets	Reps	Rest
1. Goblet Squat ▶	4 sets	10 reps	60s
2. Romanian Deadlift Romanian deadlift RDL by FreeMyBody77	3 sets	10 reps	60s
3. 45 Degree Leg Press How to PROPERLY Leg Press \| 3 Leg Press Variations for Muscle Gain by Colossus Fitness	3 sets	12 reps	60s
4. Barbell Hip Thrust with Bench Hip Thrust from Bench by Andrew Heming	2 sets	10 reps	60s
5. Standing Machine Calf Raise CALF - Smith Machine Calf Raise - G.A.M.E (HD) by G.AM.E. - GAMES ANIMES MANGÁS EXERCÍCIOS	3 sets	12 reps	60s
6. Hanging Straight Leg Raise ▶	2 sets	15 reps	60s
7. Crunch (on stability ball, arms crossed) ▶	2 sets	15 reps	60s

Thursday - Upper Body

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Exercise	Sets	Reps	Rest	Notes
1. Incline Dumbbell Press ▶	3 sets	12 reps	60s
2. Bent Over Two-Dumbbell Row ▶	3 sets	10 reps	60s
3. Pec Dec Perfect Pec Deck by Premier Fitness Systems	3 sets	10 reps	60s
4. Standing Barbell Military Press (AKA Overhead Press) ▶	4 sets	10 reps	60s
5. Machine Row Seated Row \| Back Training by FitnessScape	2 sets	10 reps	60s
6. Machine Reverse Fly Machine Shoulder Press Seated Reverse Fly Superset ~ Fighter Workout 4 by David Kimmerle	2 sets	10 reps	60s
7. Cable Biceps Curl ▶	2 sets	10 reps	60s
8. Tricep Dips ▶	2 sets	10 reps	60s	Add weight once you can perform 2 sets of 10 with perfect form.
9. Standing Dumbbell Reverse Curl Dumbbell Reverse Curl by fitlopedia	2 sets	10 reps	60s
10. Kneeling Cable Crunch ▶	2 sets	15 reps	60s

Friday - Lower Body

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Exercise	Sets	Reps	Rest	Notes
1. Barbell Sumo Deadlift How to Sumo Deadlift - Exercise Guide by Fitness Volt	4 sets	10 reps	60s
2. Front Squat (Clean Grip) ▶	3 sets	10 reps	60s
3. Leg Extensions Proper Leg Extensions with no knee pain by EditYourBody	3 sets	10 reps	60s
4. Hyperextension ▶	2 sets	12 reps	60s	Glute focused
5. Dumbbell Bulgarian Split Squat ▶	2 sets	10 reps	60s
6. Seated Calf Raise Machine ▶	2 sets	15 reps	60s
7. Plank The Core-Training Workout: Plank by ExperienceLifeMag	3 sets	30s	60s