Free personalized workout plan

Mass Overload Intermediate 4 Day Split

By Mywrkouts

Experience
Intermediate (2-3 years)
Time
83 minutes/day | 4 days/week
Good for
Build Muscle
Equipment
1 x Dumbbell, 2 x Dumbbell, Barbell, Bodyweight, Crossover Cable Machine, Flat Bench, Incline Bench, Lat Pulldown Bar, Lat Pulldown Cable Machine, Leg Extension Machine, Lying Leg Curl Machine, Machine, Single D-Handle Attachment, Squat Rack
Statistics
Average Cardio Intensity
30%
Average Exertion
50%
Description

This four day routine is a by-the-book split for building pure muscle mass. Each workout stays within the 8-12 rep range, which is perfect for accumulating the volume needed to put on size. Each workout is also packed with compound and accessory lifts, and with 4 workouts a week you'll be sure to hit every major muscle group in your body. Intermediates looking to put on size with the tried and true methods of resistance training should give this workout a shot.

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Monday - Workout A

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Barbell Back Squat demonstrationPlay Barbell Back Squat demonstration
3 sets, 8 - 12 reps, (rest 60s)
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Barbell Hack Squat demonstrationPlay Barbell Hack Squat demonstration
3 sets, 8 - 12 reps, (rest 60s)
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Sissy Squat demonstrationPlay Sissy Squat demonstration
2 sets, 10 - 12 reps, (rest 60s)
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Leg Extensions demonstrationPlay Leg Extensions demonstration
3 sets, 10 - 12 reps, (rest 60s)
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Barbell Lunge demonstrationPlay Barbell Lunge demonstration
3 sets, 10 reps, (rest 60s)
Each
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Stiff-Legged Barbell Deadlift demonstrationPlay Stiff-Legged Barbell Deadlift demonstration
4 sets, 8 - 12 reps, (rest 60s)
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Lying Leg Curls demonstrationPlay Lying Leg Curls demonstration
3 sets, 10 - 12 reps, (rest 60s)
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Standing Machine Calf Raise demonstrationPlay Standing Machine Calf Raise demonstration
4 sets, 10 - 12 reps, (rest 60s)
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Donkey Calf Raise demonstrationPlay Donkey Calf Raise demonstration
3 sets, 10 - 12 reps, (rest 60s)
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Seated Calf Raise Machine
3 sets, 12 - 15 reps, (rest 60s)
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Tuesday - Workout B

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Barbell Bench Press demonstrationPlay Barbell Bench Press demonstration
3 sets, 8 - 12 reps, (rest 60s)
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Incline Dumbbell Press demonstrationPlay Incline Dumbbell Press demonstration
3 sets, 8 - 12 reps, (rest 60s)
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Dumbbell Flyes demonstrationPlay Dumbbell Flyes demonstration
3 sets, 10 - 12 reps, (rest 60s)
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Cable Crossovers (upper chest)
3 sets, 10 - 12 reps, (rest 60s)
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Barbell Lying Triceps Extension (Skullcrusher) demonstrationPlay Barbell Lying Triceps Extension (Skullcrusher) demonstration
3 sets, 10 - 12 reps, (rest 60s)
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Seated Dumbbell Overhead Triceps Extension demonstrationPlay Seated Dumbbell Overhead Triceps Extension demonstration
3 sets, 10 - 12 reps, (rest 60s)
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Single Arm Dumbbell Kickback (on Bench)
3 sets, 10 - 12 reps, (rest 60s)
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Thursday - Workout C

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Barbell Deadlift demonstrationPlay Barbell Deadlift demonstration
3 sets, 8 - 12 reps, (rest 60s)
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Lat Pulldown demonstrationPlay Lat Pulldown demonstration
3 sets, 10 - 12 reps, (rest 60s)
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Barbell Pullover demonstrationPlay Barbell Pullover demonstration
3 sets, 10 - 12 reps, (rest 60s)
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Barbell Underhand Bent-over Row demonstrationPlay Barbell Underhand Bent-over Row demonstration
3 sets, 8 - 12 reps, (rest 60s)
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Seated Cable Row
3 sets, 8 - 12 reps, (rest 60s)
Neutral grip
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Rear Delt Raise demonstrationPlay Rear Delt Raise demonstration
3 sets, 10 - 12 reps, (rest 60s)
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Barbell Biceps Curl demonstrationPlay Barbell Biceps Curl demonstration
3 sets, 10 - 12 reps, (rest 60s)
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Alternating Incline Dumbbell Biceps Curl demonstrationPlay Alternating Incline Dumbbell Biceps Curl demonstration
3 sets, 10 - 12 reps, (rest 60s)
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One-Arm Dumbbell Concentration Curl demonstrationPlay One-Arm Dumbbell Concentration Curl demonstration
3 sets, 10 - 12 reps, (rest 60s)
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Friday - Workout D

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Standing Barbell Military Press (AKA Overhead Press)
4 sets, 10 - 12 reps, (rest 60s)
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Incline Reverse Dumbbell Flye demonstrationPlay Incline Reverse Dumbbell Flye demonstration
3 sets, 10 - 12 reps, (rest 60s)
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Upright Cable Row demonstrationPlay Upright Cable Row demonstration
3 sets, 10 - 12 reps, (rest 60s)
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Dumbbell Lateral Raise
3 sets, 12 - 15 reps, (rest 60s)
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Dumbbell Shrug demonstrationPlay Dumbbell Shrug demonstration
3 sets, 10 - 12 reps, (rest 60s)
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Hanging Straight Leg Raise demonstrationPlay Hanging Straight Leg Raise demonstration
4 sets, 10 - 12 reps, (rest 60s)
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Sit Up demonstrationPlay Sit Up demonstration
3 sets, 12 - 15 reps, (rest 60s)
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Plank demonstrationPlay Plank demonstration
2 sets, 60s, (rest 60s)
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Date Created: 5/31/2018, EDT


Last Updated: 7/12/2021, EDT

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