4 Day Mass Building Routine

"I recently started lifting about 7 weeks ago and I've gained roughly 15 lbs. Bench has also jumped from a 175 max to a 225"

Routine used and submitted by John.

Routine Type 4 day routine using a 3 day on 1 day off format
Duration Ongoing
Level Intermediate
Purpose Build raw muscle mass
Target Those individuals looking to really pack on the muscle

Workout Schedule

Monday
Chest / Triceps
Tuesday
Legs
Wednesday
Biceps / Forearms / Abs
Thursday Rest
Friday Shoulders / Back / Traps
Saturday Rest
Sunday Rest

The Workout

Day 1 Monday - Chest / Triceps
Muscle Group Exercise Sets / Reps
Chest Incline Bench Press 4 x 6 - 8 reps
Bench Press 4 x 6 - 8 reps
Decline Bench Press 4 x 6 - 8 reps
Dumbbell Flys 4 x 6 - 8 reps
Weighted Dips 4 x 6 - 8 reps
Triceps Skull Crushers 4 x 6 - 8 reps
Close Grip Bench Press 4 x 6 - 8 reps
Notes -On the last set of each exercise, go to muscular failure - Make sure you have a spotter!
Day 2 Tuesday - Legs
Muscle Group Exercise Sets / Reps
Quadriceps Leg Extensions 4 x 14 reps
Squats 3 x 5 reps
Leg Press 3 x 5 reps
Hamstrings Leg Curl 3 x 10 reps
Calves Calf Raises 4 x until you reach muscular failure - either on calf raise machine or leg press
Notes -On the last set of each exercise, go to muscular failure - Make sure you have a spotter!
Day 3 Wednesday - Biceps / Forearms / Abs
Muscle Group Exercise Sets / Reps
Biceps Barbell Curls 4 x 6 - 8 reps
Dumbbell Preacher Curls 4 x 6 - 8 reps
Forearms Hammer Curls 4 x 6 - 8 reps
Abs Crunches 4 x 20 - 30 reps
Notes -On the last set of each exercise, go to muscular failure - Make sure you have a spotter!

Thursday - Rest

Day 5 Friday - Shoulders / Back / Traps
Muscle Group Exercise Sets / Reps
Shoulders / Back Shoulder Press 4 x 6 - 8 reps
Dumbbell Press 4 x 6 - 8 reps
Deadlifts 3 x 5 reps
Bent Over Rows 4 x 6 - 8 reps
Traps Shrugs 4 x 10 reps
Finishing Movement Chin Ups 3 x Failure - Each set is done until you can't do anymore
Notes -On the last set of each exercise, go to muscular failure - Make sure you have a spotter!

Saturday - Rest

Sunday - Rest

I've looked over a lot of the routines on the web and the trick to this one is seperating chest workouts from your shoulder workouts.

- Workout submitted by John

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