Muscle Mass Development: 4x5
Bulking
Advanced
None
Plan Details
The Muscle Mass Development: 4x5 routine by JefitTeam is a 4 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
This training program follows an exercise prescription published in the scientific journal, Physiological Reports in 2015. The program was conducted by researchers from the University of Central Florida. Subjects were placed in one of two groups. The study showed high-intensity training utilizing 4x5 (4 sets of 5 reps.) with a 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 Together, MICHAEL WOOD, CSCS Jefit
Routine detail
Day 1
Workout 1: Legs/Back/Bicep
Est. 92 min
6 exercises
Barbell Squat
4 Sets x 5 Reps
Machine Leg Press
4 Sets x 5 Reps
Barbell Deadlift
4 Sets x 5 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 5 Reps
Barbell Bent-Over Row
4 Sets x 5 Reps
Barbell Curl
4 Sets x 5 Reps
Day 2
Workout 2: Chest/Shoulder/Tricep
Est. 92 min
6 exercises
Barbell Bench Press
4 Sets x 5 Reps
Barbell Incline Bench Press
4 Sets x 5 Reps
Dumbbell Fly
4 Sets x 5 Reps
Barbell Shoulder Press
4 Sets x 5 Reps
Dumbbell Lateral Raise
4 Sets x 5 Reps
Barbell Tricep Extension
4 Sets x 5 Reps
Day 3
Workout 3: Legs/Back/Bicep
Est. 93 min
6 exercises
Barbell Squat
4 Sets x 5 Reps
Barbell Deadlift
4 Sets x 5 Reps
Barbell Lunge
4 Sets x 5 Reps
Cable Seated Row
4 Sets x 5 Reps
Dumbbell Pullover
4 Sets x 5 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 5 Reps
Day 4
Workout 4: Chest/Shoulder/Tricep
Est. 92 min
6 exercises
Dumbbell Bench Press
4 Sets x 5 Reps
Dumbbell Incline Bench Press
4 Sets x 5 Reps
Dumbbell Fly
4 Sets x 5 Reps
Dumbbell Seated Alternating Shoulder Press
4 Sets x 5 Reps
Dumbbell Lateral Raise
4 Sets x 5 Reps
Dumbbell Tricep Extension
4 Sets x 5 Reps
