4x5 Muscle Mass Development (4-day)
Bulking
Intermediate
Machine strength
Plan Details
The 4x5 Muscle Mass Development (4-day) routine by user1986 is a 4 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
This training program follows an exercise prescription published in Physiological Reports (2015). The program was from University of Central Florida researchers. Subjects were placed in one of two groups. The study showed high-intensity training utilizing 4x5 and 6 exercises with 3-minute rest worked best for building strength and muscle hypertrophy. The protocol compared this format to a higher volume training format using 4x10-12, with 1-minute rest. The program uses the exact 6 exercises found in the study used in a 4-day training plan. Use 3-minute rest breaks between all sets like in the study. PROGRAM LAYOUT Day 1 & 3: Legs/Back/Bicep Day 2 & 4: Chest/Shoulder/Tricep Stay Strong, MICHAEL WOOD, CSCS Jefit Team
Routine detail
Day 1
Workout 1: Legs/Back/Bicep
Est. 91 min
9 exercises
Cable Lat Pulldown (Wide Grip)
4 Sets x 10 Reps
Cable Bicep Curl
3 Sets x 10 Reps
EZ Bar Preacher Curl (Close Grip)
3 Sets x 10 Reps
Machine Leg Press
4 Sets x 10 Reps
Barbell Deadlift
4 Sets x 10 Reps
Cable Leg Kickback
3 Sets x 10 Reps
Barbell Glute Bridge
3 Sets x 10 Reps
Seated Bench Leg Pull-In
3 Sets x 8 Reps
Sit-Up
3 Sets x 8 Reps
Day 2
Workout 2: Chest/Shoulder/Tricep
Est. 107 min
8 exercises
Barbell Bench Press
1 Set
Barbell Incline Bench Press
1 Set
Machine Fly
1 Set
Barbell Shoulder Press
4 Sets x 8 Reps
Dumbbell Lateral Raise
4 Sets x 8 Reps
Barbell Tricep Extension
4 Sets x 10 Reps
Dip
4 Sets x 10 Reps
Cable Shoulder Extension
1 Set
Day 3
Workout 3: Legs/Back/Bicep
Est. 96 min
11 exercises
Cable Seated Row
4 Sets x 5 Reps
Dumbbell Pullover
4 Sets x 5 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 5 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Hack Squat
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Machine Single-Leg Press
3 Sets x 8 Reps
Side Jacknife
3 Sets x 8 Reps
Stability Ball Hip Thrust
3 Sets x 8 Reps
Weight Plate Rotation
3 Sets x 8 Reps
Day 4
Workout 4: Chest/Shoulder/Tricep
Est. 95 min
8 exercises
Barbell Bench Press
4 Sets x 5 Reps
Barbell Incline Bench Press
4 Sets x 5 Reps
Machine Reverse Fly
3 Sets x 8 Reps
Barbell Shoulder Press
4 Sets x 5 Reps
Dumbbell Lateral Raise
4 Sets x 5 Reps
Dumbbell Tricep Extension
4 Sets x 5 Reps
Cable Cross-Over
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
