4 Day Upper/Lower Muscle Mass Workout

By Josh England

	Intermediate (2-3 years)
	65 minutes/day \| 4 days/week
	Build Muscle
	Pull up bar, 2 x Dumbbell, Flat Bench, Barbell, Triangle Lat/Low Row Attachment, Landmine, Row Cable Machine, 1 x Dumbbell, 45 Degree Leg Press Machine, Smith Machine, Bodyweight, Exercise Ball, Incline Bench, Pec Fly/Rear Delt Machine, Row Machine, Hi-Lo Pulley Cable Machine, Straight Bar Attachment, Dips (Parallel) Bar, Tricep Rope Attachment, Squat Rack, Leg Extension Machine, Back Hyperextension Bench, Seated Calf Raise Machine Show More

Average Exertion

Average Cardio Intensity

This 4 day workout routine incorporates high volume and high frequency to maximize muscle mass. Every major muscle group is included over the active days of this workout, and ensures a twice a week frequency that will guarantee the best training protocols to build muscle.

Description

Week 1 Overview

Day 1:

Monday - Upper Body

Day 2:

Tuesday - Lower Body

Day 3:

Rest

Day 4:

Thursday - Upper Body

Day 5:

Friday - Lower Body

Day 6:

Rest

Day 7:

Rest

Day 1 - Monday - Upper Body

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Exercise	Sets	Reps	Rest
1.Pull-up See Exercise Notes	3 sets	6-12 reps	60s
2.Dumbbell Bench Press	4 sets	10 reps	60s
3.T-Bar Row with Handle	3 sets	10 reps	60s
4.Standing Dumbbell Press	3 sets	10 reps	60s
5.Seated Cable Row	2 sets	10 reps	60s
6.Dumbbell Lateral Raise	2 sets	10 reps	60s
7.Barbell Biceps Curl	2 sets	10 reps	60s
8.Barbell French Press	2 sets	10 reps	60s
9.Dumbbell Shrug	2 sets	15 reps	60s

Day 2 - Tuesday - Lower Body

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Exercise	Sets	Reps	Rest
1.Goblet Squat	4 sets	10 reps	60s
2.Barbell Romanian Deadlift	3 sets	10 reps	60s
3.45 Degree Leg Press	3 sets	12 reps	60s
4.Barbell Hip Thrust with Bench	2 sets	10 reps	60s
5.Standing Machine Calf Raise	3 sets	12 reps	60s
6.Hanging Straight Leg Raise	2 sets	15 reps	60s
7.Crunch (on stability ball, arms crossed)	2 sets	15 reps	60s

Day 4 - Thursday - Upper Body

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Exercise	Sets	Reps	Rest
1.Incline Dumbbell Press	3 sets	12 reps	60s
2.Bent Over Two-Dumbbell Row	3 sets	10 reps	60s
3.Pec Deck	3 sets	10 reps	60s
4.Standing Barbell Military Press (AKA Overhead Press)	4 sets	10 reps	60s
5.Machine Row	2 sets	10 reps	60s
6.Machine Reverse Fly	2 sets	10 reps	60s
7.Cable Biceps Curl	2 sets	10 reps	60s
8.Tricep Dips See Exercise Notes	2 sets	10 reps	60s
9.Standing Dumbbell Reverse Curl	2 sets	10 reps	60s
10.Kneeling Cable Crunch	2 sets	15 reps	60s

Day 5 - Friday - Lower Body

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Exercise	Sets	Reps	Rest
1.Barbell Sumo Deadlift	4 sets	10 reps	60s
2.Barbell Front Squat	3 sets	10 reps	60s
3.Leg Extensions	3 sets	10 reps	60s
4.Hyperextension See Exercise Notes	2 sets	12 reps	60s
5.Dumbbell Bulgarian Split Squat	2 sets	10 reps	60s
6.Seated Calf Raise Machine	2 sets	15 reps	60s
7.Plank	3 sets	30s	60s

Date Created: 4/10/2018, UTC

Last Updated: 10/28/2021, UTC

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