4 Day Maximum Mass Workout

[01dragonslayer]

A mass building routine that features a great combination of effective compound and isolation movements along with intense, high impact five minute burn sets.

WORKOUT SUMMARY​

• Main Goal
  Build Muscle
• Workout Type
  Split
• Training Level
  Intermediate
• Program Duration8 weeks
• Days Per Week
  4
• Time Per Workout45-60 minutes
• Equipment Required
  Barbell, Bodyweight, Dumbbells, Machines
• Target GenderMale & Female
• Recommended Supps
  100% Whey Protein
  Creatine Monohydrate
  Weight Gainer (Optional)
  Pre-Workout (Optional)
  BCAAs (Optional)
• Workout PDFDownload Workout

Workout Description​

This is an intermediate muscle building workout for lifters who:

1. Have experienced beginner gains and are confident they know how to build muscle.
2. Have a solid grasp of exercise form on the major compound movements.
3. Know how to set up an effective muscle building eating plan.

About The 4 Day Workout​

Overload​

Overload is critical to the muscle building process. Push each set for the maximum number of reps, stopping that set either when you feel your form is slipping, or if you feel like you may fail on the next rep. Do not train to failure. The point is to stimulate growth, not annihilate your body and central nervous system.
Add weight to each exercise as frequently as possible, when it makes sense. I recommend using the same weight for every set of a given exercise, and when you are able to perform a comfortable number of reps on each set, add weight.

Rep Ranges​

Rep ranges are simply a guideline. It's is ok to go over them, or a hair under at times. Again, the magic is overload. Rep ranges are simply a tool.

5 Minute Burn Periods​

For each body part you will perform a 5 minute burn out period. These sets are brutal. Pick a weight that allows you to perform about 12-15 reps. Over a 5 minute period you perform as many reps as possible with that weight, starting and stopping sets as needed. Rest only long enough to catch your bearings and breathe, and then start knowing out more reps.
5 minute burn out periods are not about sets and reps. They are about finishing off an already fatigued muscle. Don't obsess (or even count) over how many total sets you do. Instead, try to do as many reps as possible in 5 minutes using whatever rest periods you need to survive.
Recommended: Need help building muscle? Take our Free Muscle Building Course

4 Day Maximum Mass Workout Split​

• Day 1 - Back and Biceps
• Day 2 - Chest and Triceps
• Day 3 - OFF
• Day 4 - Quads, Hamstrings and Calves
• Day 5 - Shoulders, Traps and Forearms
• Day 6 - OFF
• Day 7 - OFF

Day 1 - Back & Biceps​

Exercise	Sets	Reps
Deadlift	2	5
One Arm Dumbbell Row	3	8-12
Wide Grip Pull Up or Lat Pull Down	3	10-12
Barbell Row	3	8-12
Seated Cable Row or Machine Row	5 Minutes	Burn
EZ Bar Preacher Curl	3	10-12
Concentration Curl	3	10-12
Seated Dumbbell Curl	5 Minutes	Burn

Day 2 - Chest & Triceps​

Exercise	Sets	Reps
Bench Press	3	6-10
Incline Dumbbell Bench Press	3	8-12
Chest Dip	3	AMRAP
Cable Crossover or Pec Dec	3	12-15
Machine Press or Dumbbell Bench Press	5 Minutes	Burn
EZ Bar Skullcrusher	3	8-12
Two Arm Seated Dumbbell Extension	3	8-12
Cable Tricep Extension	5 Minutes	Burn

Notes: AMRAP = As many reps as possible.

Day 4 - Quads, Hamstrings, and Calves​

Exercise	Sets	Reps
Squat	3	6-10
Leg Press	3	15-20
Hack Squat or Dumbbell Lunge	3	8-12
Leg Extension	5 Minutes	Burn
Stiff Leg Deadlift	3	8-12
Leg Curl	5 Minutes	Burn
Standing Calf Raise	3	10-15
Seated Calf Raise	5 Minutes	Burn

Day 5 - Shoulders, Traps, and Forearms​

Exercise	Sets	Reps
Seated Barbell Press	3	6-10
Seated Arnold Press	3	8-12
Dumbbell Lateral Raise	3	10-15
Hammer Strength Press or Smith Press	5 Minutes	Burn
Upright Row	3	8-12
Barbell Shrug or Dumbbell Shrug	5 Minutes	Burn
Seated Barbell Wrist Curl	3	12-15
Barbell Static Hold	5 Minutes	Burn

Notes: Barbell Static Holds. Instead of performing reps you simply hold the bar as long as possible.