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MASS then VOLUME - BIG 4 Focus
Bulking
Advanced
Machine strength
Plan Details
The MASS then VOLUME - BIG 4 Focus routine by Edgeland is a 5 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Routine detail
Day 1
BENCH + DEADS + Back
Est. 51 min
4 exercises
Barbell Bench Press
6 Sets x 6 Reps
Barbell Deadlift
6 Sets x 6 Reps
Cable Lat Pulldown (Wide Grip)
5 Sets x 6 Reps
Leverage Machine Iso Row
5 Sets x 6 Reps
Day 2
Traps + Arms
Est. 51 min
6 exercises
Dumbbell Shoulder Shrug
4 Sets x 12 Reps
Cable Upright Row
4 Sets x 12 Reps
Barbell Tricep Extension (Supine)
4 Sets x 12 Reps
Cable Shoulder Extension
4 Sets x 12 Reps
Barbell Curl
4 Sets x 12 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 12 Reps
Day 3
SHOULDERS + SQUATS + LP
Est. 58 min
5 exercises
Barbell Shoulder Press
6 Sets x 6 Reps
Barbell Squat
6 Sets x 6 Reps
Machine Leg Press
5 Sets x 6 Reps
Cable Rope Overhead Tricep Extension
4 Sets x 6 Reps
EZ Bar Curl
4 Sets x 6 Reps
Day 4
Chest + Back
Est. 54 min
6 exercises
Barbell Incline Bench Press
4 Sets x 12 Reps
Dumbbell Incline Fly
4 Sets x 12 Reps
Dumbbell Fly
4 Sets x 12 Reps
Dumbbell One-Arm Row
4 Sets x 12 Reps
Pull-Up
4 Sets x 12 Reps
Back Hyperextension
4 Sets x 12 Reps
Day 5
Shoulders + Arms
Est. 49 min
6 exercises
Dumbbell Lateral Raise
4 Sets x 12 Reps
Dumbbell Bent-Over Raise
4 Sets x 12 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 12 Reps
Cable Rope Hammer Curl
4 Sets x 12 Reps
Cable Tricep Pushdown (V-Bar)
4 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 12 Reps
