4 Day Maximum Mass
Bulking
Advanced
Barbell
Plan Details
The 4 Day Maximum Mass routine by Ashik S is a 5 day workout plan. It is an advanced 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 5 Minute Burn Sets. Notes: * Either complete 4 days in row, or do it over 5 days with a rest day in the middle (Day 5 rest, abs & cardio is optional) * This program should be maintained for 8 weeks or so. * Where certain exercises require just 1 set with 0 reps, do as many reps as you can in 5 minutes or until burn.
Routine detail
Mon
Back & Biceps
Est. 46 min
8 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Cable Seated Row
1 Set
Dumbbell Bent-Over Row
3 Sets x 8 Reps
Barbell Deadlift
2 Sets x 5 Reps
Dumbbell Concentration Curl
3 Sets x 12 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Barbell Preacher Curl
3 Sets x 12 Reps
Dumbbell Alternating Seated Curl
1 Set
Tue
Chest & Triceps
Est. 45 min
8 exercises
Dip
3 Sets
Dumbbell Bench Press
1 Set
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Barbell Bench Press
3 Sets x 8 Reps
Dumbbell One-Arm Tricep Extension (Reverse Grip)
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 15 Reps
Barbell Skull Crusher (Reverse Grip)
3 Sets x 8 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
1 Set
Wed
Quads, Hamstrings & Calves
Est. 45 min
8 exercises
Dumbbell Lunge
3 Sets x 8 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 8 Reps
Barbell Standing Calf Raise
3 Sets x 15 Reps
Machine Leg Press
3 Sets x 15 Reps
Machine Leg Extension
1 Set
Machine Seated Leg Curl
1 Set
Dumbbell Seated Calf Raise
1 Set
Barbell Squat
3 Sets x 8 Reps
Thu
Shoulders, Traps & Forearms
Est. 39 min
7 exercises
Barbell Press on Stability Ball
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Smith Machine Upright Row
3 Sets x 8 Reps
Barbell Wrist Curl (Palms Up)
3 Sets x 15 Reps
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
Smith Machine Shoulder Press
1 Set
Barbell Shrug
1 Set
Fri
Rest, Abs & Cardio
Est. 51 min
4 exercises
Barbell Ab Rollout (Kneeling)
1 Set x 50 Reps
Treadmill Running
1 Set
Decline Bench Rotational Sit-Up
1 Set x 50 Reps
Parallel Bar Leg Raise
3 Sets x 10 Reps
