4 Day Maximum Muscle Mass Workout

By Myworkouts

	Intermediate (2-3 years)
	61 minutes/day \| 4 days/week
	Build Muscle
	Barbell, Flat Bench, Incline Bench, Decline Bench, 2 x Dumbbell, 1 x Dumbbell, Rope Cable Machine, Straight Bar Attachment, Dips (Parallel) Bar, Bodyweight, Row Cable Machine, Triangle Lat/Low Row Attachment, Pull up bar, Lat Pulldown Cable Machine, Lat Pulldown Bar, EZ Bar, Preacher Curl Bench, Shoulder Press Machine, Squat Rack, Leg Extension Machine, Lying Leg Curl Machine, Weight Plate, Seated Calf Raise Machine Show More

Average Exertion

Average Cardio Intensity

This 4 day workout routine is designed to maximize your muscle mass. Heavy compound exercises ensure each muscle group is hit at least once per week. Wednesdays and weekends are rest days.

Description

Week 1 Overview

Day 1:

Monday - Chest and Triceps

Day 2:

Tuesday - Back and Biceps

Day 3:

Rest

Day 4:

Thursday - Shoulders and Forearms

Day 5:

Friday - Legs

Day 6:

Rest

Day 7:

Rest

Day 1 - Monday - Chest and Triceps

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Exercise	Sets	Reps	Rest
1.Barbell Bench Press	4 sets	10 reps	60s
2.Barbell Incline Bench Press	3 sets	8 reps	60s
3.Decline Barbell Bench Press	3 sets	8 reps	60s
4.Dumbbell Flyes	2 sets	10 reps	60s
5.Bent-Arm Dumbbell Pullover	2 sets	8 reps	60s
6.Straight Bar Tricep Extension See Exercise Notes	4 sets	10 reps	60s
7.Tricep Dips	3 sets	10 reps	60s
8.Bench Dip	3 sets	8 reps	60s

Day 2 - Tuesday - Back and Biceps

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Exercise	Sets	Reps	Rest
1.Barbell Deadlift	5 sets	10 reps	60s
2.Seated Cable Row	2 sets	8 reps	60s
3.Chin-up	2 sets	8 reps	60s
4.One-Arm Bent-Over Dumbbell Row	3 sets	8 reps	60s
5.Close-Grip Front Lat Pulldown	3 sets	10 reps	60s
6.Barbell Biceps Curl	3 sets	8 reps	60s
7.EZ-Bar Preacher Curl	3 sets	8 reps	60s
8.Alternating Incline Dumbbell Biceps Curl	2 sets	12-14 reps	60s
9.One-Arm Dumbbell Concentration Curl	2 sets	10 reps	60s

Day 4 - Thursday - Shoulders and Forearms

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Exercise	Sets	Reps	Rest
1.Standing Barbell Military Press (AKA Overhead Press)	4 sets	10 reps	60s
2.Seated Rear Lateral Raise	3 sets	8-10 reps	60s
3.Seated Machine Shoulder (Military) Press	3 sets	10 reps	60s
4.Dumbbell Lateral Raise	2 sets	10 reps	60s
5.Dumbbell Shrug See Exercise Notes	2 sets	10 reps	60s
6.Barbell Upright Row See Exercise Notes	2 sets	10 reps	60s
7.Seated Palm-Up Barbell Wrist Curl	4 sets	10 reps	60s
8.Standing Palms-Up Barbell Behind The Back Wrist Curl	4 sets	10 reps	60s

Day 5 - Friday - Legs

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Exercise	Sets	Reps	Rest
1.Barbell Back Squat	5 sets	10 reps	60s
2.Leg Extensions	3 sets	12 reps	60s
3.Lying Leg Curls	3 sets	12 reps	60s
4.Barbell Standing Leg Calf Raise	4 sets	12 reps	60s
5.Seated Calf Raise Machine	2 sets	12 reps	60s

Date Created: 4/9/2018, UTC

Last Updated: 10/26/2021, UTC

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