Mass Overload Intermediate 4 Day Split

By Myworkouts

	Intermediate (2-3 years)
	73 minutes/day \| 4 days/week
	Build Muscle
	Barbell, Squat Rack, Bodyweight, Leg Extension Machine, Lying Leg Curl Machine, Smith Machine, Incline Bench, Seated Calf Raise Machine, Flat Bench, 2 x Dumbbell, Hi-Lo Pulley Cable Machine, Single D-Handle Attachment, 1 x Dumbbell, Lat Pulldown Cable Machine, Lat Pulldown Bar, Row Cable Machine, Triangle Lat/Low Row Attachment, Straight Bar Attachment, Pull up bar Show More

Average Exertion

Average Cardio Intensity

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.

Description

Week 1 Overview

Day 1:

Monday - Workout A

Day 2:

Tuesday - Workout B

Day 3:

Rest

Day 4:

Thursday - Workout C

Day 5:

Friday - Workout D

Day 6:

Rest

Day 7:

Rest

Day 1 - Monday - Workout A

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Exercise	Sets	Reps	Rest
1.Barbell Back Squat	3 sets	8-12 reps	60s
2.Barbell Hack Squat	3 sets	8-12 reps	60s
3.Sissy Squat	2 sets	10-12 reps	60s
4.Leg Extensions	3 sets	10-12 reps	60s
5.Barbell Lunge See Exercise Notes	3 sets	10 reps	60s
6.Stiff-Legged Barbell Deadlift	4 sets	8-12 reps	60s
7.Lying Leg Curls	3 sets	10-12 reps	60s
8.Standing Machine Calf Raise	4 sets	10-12 reps	60s
9.Donkey Calf Raise	3 sets	10-12 reps	60s
10.Seated Calf Raise Machine	3 sets	12-15 reps	60s

Day 2 - Tuesday - Workout B

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Exercise	Sets	Reps	Rest
1.Barbell Bench Press	3 sets	8-12 reps	60s
2.Incline Dumbbell Press	3 sets	8-12 reps	60s
3.Dumbbell Flyes	3 sets	10-12 reps	60s
4.Cable Crossovers (upper chest)	3 sets	10-12 reps	60s
5.Barbell Lying Triceps Extension (Skullcrusher)	3 sets	10-12 reps	60s
6.Seated Dumbbell Overhead Triceps Extension	3 sets	10-12 reps	60s
7.Single Arm Dumbbell Kickback (on Bench)	3 sets	10-12 reps	60s

Day 4 - Thursday - Workout C

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Exercise	Sets	Reps	Rest
1.Barbell Deadlift	3 sets	8-12 reps	60s
2.Lat Pulldown	3 sets	10-12 reps	60s
3.Barbell Pullover	3 sets	10-12 reps	60s
4.Barbell Underhand Bent-over Row	3 sets	8-12 reps	60s
5.Seated Cable Row See Exercise Notes	3 sets	8-12 reps	60s
6.Rear Delt Raise	3 sets	10-12 reps	60s
7.Barbell Biceps Curl	3 sets	10-12 reps	60s
8.Alternating Incline Dumbbell Biceps Curl	3 sets	10-12 reps	60s
9.One-Arm Dumbbell Concentration Curl	3 sets	10-12 reps	60s

Day 5 - Friday - Workout D

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Exercise	Sets	Reps	Rest
1.Standing Barbell Military Press (AKA Overhead Press)	4 sets	10-12 reps	60s
2.Incline Reverse Dumbbell Flye	3 sets	10-12 reps	60s
3.Upright Cable Row	3 sets	10-12 reps	60s
4.Dumbbell Lateral Raise	3 sets	12-15 reps	60s
5.Dumbbell Shrug	3 sets	10-12 reps	60s
6.Hanging Straight Leg Raise	4 sets	10-12 reps	60s
7.Sit Up	3 sets	12-15 reps	60s
8.Plank	2 sets	60s	60s

Date Created: 5/31/2018, UTC

Last Updated: 10/29/2021, UTC

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