4 Day Max Mass Plan
Bulking
Intermediate
Machine strength
Plan Details
The 4 Day Max Mass Plan routine by cloudstrife is a 4 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
A workout plan for mainly bulking up and strength gain. This plan can have the groups moved around to different days to keep the muscles confused. This plan also incorporates a good balance of compound, isolation, and burn out. This way the muscles will gain size and strength at the same time. It helps to keep growth active and plateau less often.
Routine detail
Tue
Back and Biceps
Est. 62 min
8 exercises
Barbell Deadlift
2 Sets x 5 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Barbell Bent-Over Row
3 Sets x 10 Reps
Cable Seated Row
1 Set x 100 Reps
Cable Preacher Curl
3 Sets x 10 Reps
EZ Bar Curl
3 Sets x 10 Reps
Dumbbell Alternating Seated Curl
1 Set x 100 Reps
Wed
Legs, Hams, and Glutes
Est. 51 min
6 exercises
Barbell Squat
3 Sets x 10 Reps
Weight Vest Squat
3 Sets x 20 Reps
Dumbbell Lunge
3 Sets x 10 Reps
Machine Leg Extension
1 Set x 100 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 10 Reps
Machine Leg Curl (Prone)
1 Set x 100 Reps
Thu
Chest and Triceps
Est. 69 min
8 exercises
Barbell Bench Press
3 Sets x 10 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Dip
3 Sets x 20 Reps
Cable Cross-Over
3 Sets x 15 Reps
Dumbbell Fly
1 Set x 100 Reps
EZ Bar Tricep Extension
3 Sets x 10 Reps
Dumbbell Tricep Extension
3 Sets x 10 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
1 Set x 100 Reps
Fri
Shoulders, Traps, and Forearms
Est. 56 min
7 exercises
Barbell Shoulder Press
3 Sets x 10 Reps
Dumbbell Seated Arnold Press
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Dumbbell Seated Front Raise (Hammer)
1 Set x 100 Reps
Cable Upright Row
3 Sets x 10 Reps
Barbell Shrug
1 Set x 100 Reps
Barbell Wrist Curl (Posterior)
3 Sets x 12 Reps
