Free personalized workout plan

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

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Equipment

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

Average Exertion

60%

Average Cardio Intensity

30%

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

Show More

Equipment

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

Avg Exertion

60%

Workout Type

Split

Avg Cardio Intensity

30%

Week 1


Monday - Upper Body

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ExerciseSetsRepsRestNotes
1. Pull-up3 sets6 - 12 reps60s
For added difficulty, add weight using a belt or dumbbell
2. Dumbbell Bench Press
Dumbbell Bench Press
4 sets10 reps60s
3. T-Bar Row with Handle
T-Bar Row with Handle
3 sets10 reps60s
4. Standing Dumbbell Press3 sets10 reps60s
5. Seated Cable Row
Seated Cable Row
2 sets10 reps60s
6. Dumbbell Lateral Raise
Dumbbell Lateral Raise
2 sets10 reps60s
7. Barbell Biceps Curl
Barbell Biceps Curl
2 sets10 reps60s
8. French Press
French Press
2 sets10 reps60s
9. Dumbbell Shrug
Dumbbell Shrug
2 sets15 reps60s

Thursday - Upper Body

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ExerciseSetsRepsRestNotes
1. Incline Dumbbell Press
Incline Dumbbell Press
3 sets12 reps60s
2. Bent Over Two-Dumbbell Row
Bent Over Two-Dumbbell Row
3 sets10 reps60s
3. Pec Dec3 sets10 reps60s
4. Standing Barbell Military Press (AKA Overhead Press)
Standing Barbell Military Press (AKA Overhead Press)
4 sets10 reps60s
5. Machine Row2 sets10 reps60s
6. Machine Reverse Fly2 sets10 reps60s
7. Cable Biceps Curl
Cable Biceps Curl
2 sets10 reps60s
8. Tricep Dips
Tricep Dips
2 sets10 reps60s
Add weight once you can perform 2 sets of 10 with perfect form.
9. Standing Dumbbell Reverse Curl2 sets10 reps60s
10. Kneeling Cable Crunch
Kneeling Cable Crunch
2 sets15 reps60s

Friday - Lower Body

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ExerciseSetsRepsRestNotes
1. Barbell Sumo Deadlift4 sets10 reps60s
2. Front Squat (Clean Grip)
Front Squat (Clean Grip)
3 sets10 reps60s
3. Leg Extensions3 sets10 reps60s
4. Hyperextension
Hyperextension
2 sets12 reps60s
Glute focused
5. Dumbbell Bulgarian Split Squat
Dumbbell Bulgarian Split Squat
2 sets10 reps60s
6. Seated Calf Raise Machine
Seated Calf Raise Machine
2 sets15 reps60s
7. Plank3 sets30s60s

Date Created: 4/10/18, 12:51 AM


Last Updated: 9/12/20, 9:39 PM

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