4 Day maximum Mass Workout - JEFIT

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4 Day maximum Mass Workout - JEFIT

4 Day maximum Mass Workout banner

4 Day maximum Mass Workout

AUDIO TIP

Bulking

Beginner

Machine strength

Plan Details

The 4 Day maximum Mass Workout routine by Harris_Tha is a 4 day workout plan. It is a beginner level plan to achieve bulking fitness goals.

Enter your routine description

Routine detail

Day 1

Chest - Triceps

Est. 0 min

11 exercises

Barbell Bench Press Demonstration

Barbell Bench Press

3 Sets x 10 Reps

Dumbbell Incline Bench Press Demonstration

Dumbbell Incline Bench Press

3 Sets x 12 Reps

Dip Demonstration

Dip

3 Sets x 40 Reps

Machine Fly Demonstration

Machine Fly

3 Sets x 15 Reps

Machine Bench Press Demonstration

Machine Bench Press

1 Set x 50 Reps

Barbell Skull Crusher (Reverse Grip) Demonstration

Barbell Skull Crusher (Reverse Grip)

3 Sets x 12 Reps

Dumbbell Seated Tricep Press Demonstration

Dumbbell Seated Tricep Press

3 Sets x 12 Reps

Cable Tricep Pushdown (Rope) Demonstration

Cable Tricep Pushdown (Rope)

1 Set x 12 Reps

Weight Plate Rotation Demonstration

Weight Plate Rotation

3 Sets x 8 Reps

Cable Wood Chop Demonstration

Cable Wood Chop

3 Sets x 8 Reps

Cable Side Bend Demonstration

Cable Side Bend

3 Sets x 8 Reps

Day 2

Back - Biceps

Est. 0 min

11 exercises

Barbell Deadlift Demonstration

Barbell Deadlift

2 Sets x 5 Reps

Dumbbell One-Arm Row Demonstration

Dumbbell One-Arm Row

3 Sets x 12 Reps

Cable Lat Pulldown (Wide Grip) Demonstration

Cable Lat Pulldown (Wide Grip)

3 Sets x 12 Reps

Barbell Bent-Over Row Demonstration

Barbell Bent-Over Row

3 Sets x 12 Reps

Cable Seated Row Demonstration

Cable Seated Row

1 Set x 50 Reps

Barbell Preacher Curl Demonstration

Barbell Preacher Curl

3 Sets x 12 Reps

Dumbbell Concentration Curl Demonstration

Dumbbell Concentration Curl

3 Sets x 12 Reps

Dumbbell Seated Bicep Curl Demonstration

Dumbbell Seated Bicep Curl

1 Set x 50 Reps

Cable Kneeling Crunch Demonstration

Cable Kneeling Crunch

3 Sets x 12 Reps

Weighted Crunch Demonstration

Weighted Crunch

3 Sets x 12 Reps

V-Up Demonstration

V-Up

3 Sets x 12 Reps

Day 3

Legs

Est. 0 min

11 exercises

Barbell Squat Demonstration

Barbell Squat

3 Sets x 10 Reps

Machine Leg Press Demonstration

Machine Leg Press

3 Sets x 20 Reps

Hack Squat Demonstration

Hack Squat

3 Sets x 12 Reps

Machine Leg Extension Demonstration

Machine Leg Extension

1 Set x 50 Reps

Barbell Stiff-Leg Deadlift Demonstration

Barbell Stiff-Leg Deadlift

3 Sets x 12 Reps

Machine Seated Leg Curl Demonstration

Machine Seated Leg Curl

1 Set x 50 Reps

Machine Calf Raise Demonstration

Machine Calf Raise

3 Sets x 15 Reps

Machine Seated Calf Raise Demonstration

Machine Seated Calf Raise

1 Set x 50 Reps

Cable Kneeling Crunch (Rope) Demonstration

Cable Kneeling Crunch (Rope)

3 Sets x 12 Reps

Weighted Crunch Demonstration

Weighted Crunch

3 Sets x 12 Reps

Hanging Knee Raise Demonstration

Hanging Knee Raise

3 Sets x 12 Reps

Day 4

Shoulders - Forearms

Est. 0 min

11 exercises

Barbell Seated Press Demonstration

Barbell Seated Press

3 Sets x 10 Reps

Dumbbell Seated Arnold Press Demonstration

Dumbbell Seated Arnold Press

3 Sets x 12 Reps

Dumbbell Lateral Raise Demonstration

Dumbbell Lateral Raise

3 Sets x 15 Reps

Leverage Shoulder Press Demonstration

Leverage Shoulder Press

1 Set x 50 Reps

Barbell Upright Row Demonstration

Barbell Upright Row

3 Sets x 12 Reps

Dumbbell Shoulder Shrug Demonstration

Dumbbell Shoulder Shrug

1 Set x 50 Reps

Barbell Wrist Curl (Palms Up) Demonstration

Barbell Wrist Curl (Palms Up)

3 Sets x 15 Reps

Weight Plate Shrug Demonstration

Weight Plate Shrug

1 Set x 50 Reps

Weight Plate Russian Twist Demonstration

Weight Plate Russian Twist

3 Sets x 12 Reps

Cable Side Bend Demonstration

Cable Side Bend

3 Sets x 12 Reps

Cable Wood Chop Demonstration

Cable Wood Chop

3 Sets x 12 Reps