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4 Day Upper/Lower Muscle Mass Workout

By Josh England

Experience
Advanced (3+ years)
Time
75 minutes/day | 4 days/week
Good for
Build Muscle
Equipment
2 x Dumbbell, Barbell, Bodyweight, Crossover Cable Machine, Dips (Parallel) Bar, Exercise Ball, Flat Bench, Machine, Other, Pull up bar
Statistics
Average Cardio Intensity
30%
Average Exertion
60%
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 week frequency that will guarantee the best training protocols to build muscle.

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Monday - Upper Body

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Pull-up demonstrationPlay Pull-up demonstration
1. Pull-up
3 sets, 6 - 12 reps, (rest 60s)
For added difficulty, add weight using a belt or dumbbell
Show Alternative Exercises
Dumbbell Bench Press demonstrationPlay Dumbbell Bench Press demonstration
2. Dumbbell Bench Press
4 sets, 10 reps, (rest 60s)
Show Alternative Exercises
T-Bar Row with Handle▶
3. T-Bar Row with Handle
3 sets, 10 reps, (rest 60s)
Show Alternative Exercises
Standing Dumbbell Press demonstrationPlay Standing Dumbbell Press demonstration
4. Standing Dumbbell Press
3 sets, 10 reps, (rest 60s)
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Seated Cable Row▶
5. Seated Cable Row
2 sets, 10 reps, (rest 60s)
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Dumbbell Lateral Raise▶
6. Dumbbell Lateral Raise
2 sets, 10 reps, (rest 60s)
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Barbell Biceps Curl demonstrationPlay Barbell Biceps Curl demonstration
7. Barbell Biceps Curl
2 sets, 10 reps, (rest 60s)
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French Press demonstrationPlay French Press demonstration
8. French Press
2 sets, 10 reps, (rest 60s)
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Dumbbell Shrug demonstrationPlay Dumbbell Shrug demonstration
9. Dumbbell Shrug
2 sets, 15 reps, (rest 60s)
Show Alternative Exercises

Tuesday - Lower Body

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Goblet Squat demonstrationPlay Goblet Squat demonstration
1. Goblet Squat
4 sets, 10 reps, (rest 60s)
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Romanian Deadlift demonstrationPlay Romanian Deadlift demonstration
2. Romanian Deadlift
3 sets, 10 reps, (rest 60s)
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45 Degree Leg Press demonstrationPlay 45 Degree Leg Press demonstration
3. 45 Degree Leg Press
3 sets, 12 reps, (rest 60s)
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Barbell Hip Thrust with Bench demonstrationPlay Barbell Hip Thrust with Bench demonstration
4. Barbell Hip Thrust with Bench
2 sets, 10 reps, (rest 60s)
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Standing Machine Calf Raise demonstrationPlay Standing Machine Calf Raise demonstration
5. Standing Machine Calf Raise
3 sets, 12 reps, (rest 60s)
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Hanging Straight Leg Raise demonstrationPlay Hanging Straight Leg Raise demonstration
6. Hanging Straight Leg Raise
2 sets, 15 reps, (rest 60s)
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Crunch (on stability ball, arms crossed) demonstrationPlay Crunch (on stability ball, arms crossed) demonstration
7. Crunch (on stability ball, arms crossed)
2 sets, 15 reps, (rest 60s)
Show Alternative Exercises

Thursday - Upper Body

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Incline Dumbbell Press demonstrationPlay Incline Dumbbell Press demonstration
1. Incline Dumbbell Press
3 sets, 12 reps, (rest 60s)
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Bent Over Two-Dumbbell Row▶
2. Bent Over Two-Dumbbell Row
3 sets, 10 reps, (rest 60s)
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Pec Dec demonstrationPlay Pec Dec demonstration
3. Pec Dec
3 sets, 10 reps, (rest 60s)
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Standing Barbell Military Press (AKA Overhead Press)▶
4. Standing Barbell Military Press (AKA Overhead Press)
4 sets, 10 reps, (rest 60s)
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Machine Row demonstrationPlay Machine Row demonstration
5. Machine Row
2 sets, 10 reps, (rest 60s)
Show Alternative Exercises
Machine Reverse Fly demonstrationPlay Machine Reverse Fly demonstration
6. Machine Reverse Fly
2 sets, 10 reps, (rest 60s)
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Cable Biceps Curl demonstrationPlay Cable Biceps Curl demonstration
7. Cable Biceps Curl
2 sets, 10 reps, (rest 60s)
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Tricep Dips▶
8. Tricep Dips
2 sets, 10 reps, (rest 60s)
Add weight once you can perform 2 sets of 10 with perfect form.
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Standing Dumbbell Reverse Curl demonstrationPlay Standing Dumbbell Reverse Curl demonstration
9. Standing Dumbbell Reverse Curl
2 sets, 10 reps, (rest 60s)
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Kneeling Cable Crunch demonstrationPlay Kneeling Cable Crunch demonstration
10. Kneeling Cable Crunch
2 sets, 15 reps, (rest 60s)
Show Alternative Exercises

Friday - Lower Body

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Barbell Sumo Deadlift demonstrationPlay Barbell Sumo Deadlift demonstration
1. Barbell Sumo Deadlift
4 sets, 10 reps, (rest 60s)
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Front Squat (Clean Grip) demonstrationPlay Front Squat (Clean Grip) demonstration
2. Front Squat (Clean Grip)
3 sets, 10 reps, (rest 60s)
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Leg Extensions demonstrationPlay Leg Extensions demonstration
3. Leg Extensions
3 sets, 10 reps, (rest 60s)
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Hyperextension demonstrationPlay Hyperextension demonstration
4. Hyperextension
2 sets, 12 reps, (rest 60s)
Glute focused
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Dumbbell Bulgarian Split Squat demonstrationPlay Dumbbell Bulgarian Split Squat demonstration
5. Dumbbell Bulgarian Split Squat
2 sets, 10 reps, (rest 60s)
Show Alternative Exercises
Seated Calf Raise Machine▶
6. Seated Calf Raise Machine
2 sets, 15 reps, (rest 60s)
Show Alternative Exercises
Plank demonstrationPlay Plank demonstration
7. Plank
3 sets, 30s, (rest 60s)
Show Alternative Exercises

Date Created: 4/10/2018, UTC


Last Updated: 6/5/2021, UTC

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