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4 Day Maximum Mass Workout
Bulking
Intermediate
Machine strength
Plan Details
The 4 Day Maximum Mass Workout routine is a 4 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
A mass building routine that features a great combination of effective compound and isolation movements along with intense, high impact five minute burn sets.
Routine detail
Day 1
Back & Biceps
8 exercises
Barbell Deadlift
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Barbell Bent-Over Row
3 Sets x 12 Reps
Cable Seated Row
3 Sets x 12 Reps
Barbell Preacher Curl
3 Sets x 8 Reps
Dumbbell Concentration Curl
3 Sets x 8 Reps
Dumbbell Seated Bicep Curl
3 Sets x 12 Reps
Day 2
Chest & Triceps
8 exercises
Barbell Bench Press
3 Sets x 10 Reps
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Dumbbell Decline Bench Press
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 15 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Barbell Skull Crusher (Reverse Grip)
3 Sets x 8 Reps
Dumbbell Seated Tricep Press
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Day 4
Quads, Hamstrings, and Calves
8 exercises
Barbell Squat
3 Sets x 10 Reps
Machine Leg Press
3 Sets x 20 Reps
Hack Squat
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 15 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 12 Reps
Machine Leg Curl (Prone)
3 Sets x 15 Reps
Machine Calf Raise
3 Sets x 15 Reps
Machine Seated Calf Raise
3 Sets x 15 Reps
Day 5
Shoulders, Traps, and Forearms
8 exercises
Barbell Seated Press
3 Sets x 8 Reps
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 15 Reps
Smith Machine Shoulder Press
3 Sets x 15 Reps
Barbell Upright Row
3 Sets x 12 Reps
Dumbbell Shoulder Shrug
3 Sets x 15 Reps
Barbell Kneeling Wrist Curl (Palms Up)
3 Sets x 15 Reps
Exercise not found
