Build Mass Routine
Bulking
Intermediate
None
Plan Details
The Build Mass Routine routine by JefitTeam is a 4 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
This is an intermediate-level build mass routine that involves four days of training each week for 8 weeks. You will have the opportunity to work your upper and lower body twice per week. This is plenty of training - as long as your nutrition is where it needs to be in order to add more muscle mass. Speaking of nutrition, adequate protein intake is really important for the next 8-weeks. Your goal is about 150 grams of protein each day. Work on getting 25-30 grams/protein for all meals and snacks to ensure you reach that level. In addition, focus on getting 8 hours of good, uninterrupted sleep. Day 1: Upper Body - 65 minute session. Day 2: Lower Body - 45 minute session. Day 3: Upper Body - 80 minute session. Day 4: Lower Body - 50 minute session. In regard to the length of your workouts, upper body workout sessions should take about 85-90 minutes while lower body workouts should take about 50-55 minutes. Stay Strong Together, MICHAEL WOOD, CSCS Jefit
Routine detail
Day 1
Workout 1: Upper Body
Est. 68 min
8 exercises
Cable Lat Pulldown (Wide Grip)
4 Sets x 8 Reps
Cable Seated Row
3 Sets x 12 Reps
Dumbbell Fly
3 Sets x 8 Reps
Barbell Bench Press
4 Sets x 10 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Barbell Shoulder Press
4 Sets x 10 Reps
Barbell Curl
3 Sets x 8 Reps
Dip
3 Sets x 10 Reps
Day 2
Workout 2: Lower Body
Est. 44 min
5 exercises
Hack Squat (Reverse Position)
4 Sets x 8 Reps
Barbell Squat
3 Sets x 10,8,6 Reps
Dumbbell Lunge
3 Sets x 6 Reps
Machine Seated Calf Raise
3 Sets x 15 Reps
Machine Calf Raise
3 Sets x 12,10,10 Reps
Day 3
Workout 3: Upper Body
Est. 84 min
9 exercises
Barbell Deadlift
4 Sets x 5 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 8 Reps
Dumbbell Bench Press
4 Sets x 8 Reps
Barbell Bench Press
4 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 8 Reps
Barbell Bicep Curl (Wide Grip)
4 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Barbell Shoulder Press
4 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Day 4
Workout 4: Lower Body
Est. 53 min
5 exercises
Reverse Hyper (Flat Bench)
2 Sets x 10,8 Reps
Hack Calf Raise
4 Sets x 8 Reps
Barbell Squat
4 Sets x 8,8,6,6 Reps
Machine Seated Calf Raise
4 Sets x 20 Reps
Machine Calf Raise
4 Sets x 12 Reps
