4 Day Intermediate Mass Building Workout

I found this workout online and modified it to fit my home gym. Do it for a month and watch out!

Routine Type 4 Days On - 3 Day Off
Duration 1 Month
Level Intermediate - Advanced
Purpose Home gym workout routine to build strength and muscle
Target Home trainers

Workout Schedule:

Monday
Upper Body
Tuesday
Upper Body
Wednesday
Rest
Thursday Upper Body / Lower Body
Friday Upper Body / Lower Body
Saturday Rest
Sunday Rest

Day 1 - focus is on strength. Three minute rests between sets using 6 total sets per exercise. All sets go to momentary failure. When you surpass six reps on the first set, increase the weight by 5 pounds on all sets.

The Workout

Day 1 Monday - Upper Body
Muscle Group Exercise Sets / Reps
Chest Bench Press 2 x 15 (warm up) 135 LBS
1 x 6 reps 245 LBS
1 x 6 reps 245 LBS
1 x 6 reps 245 LBS
1 x 5 reps 245 LBS
1 x 4 reps 245 LBS
Shoulders Push Press 1 x 6 reps 185 LBS
1 x 5 reps 185 LBS
1 x 5 reps 185 LBS
1 x 4 reps 185 LBS
1 x 4 reps 185 LBS
Traps Shrugs 1 x 6 reps 375 LBS
1 x 6 reps 375 LBS
1 x 5 reps 375 LBS
1 x 4 reps 375 LBS
1 x 4 reps 375 LBS
Back Bent Over Barbell Row 1 x 6 reps 185 LBS
1 x 5 reps 185 LBS
1 x 5 reps 185 LBS
1 x 4 reps 185 LBS
1 x 4 reps 185 LBS
Lower Back Hyperextensions 4 x 20 reps
Abs Hanging Leg Raise 4 x 20 reps

*Push Press - This exercise is similar to a standing military press. However, use some momentum as you bring the bar up. With the bar positioned at the top part of your chest, bend your knees slightly and push the bar overhead - - as you come to a standing position (just short of a fully-loced position). Yes, you will get some assitance from your lower body. It's a great strength movement for your shoulders.

Day 2 - focus is on bodybuilding. Rep range is between 10 and 12. Two minute rest periods between sets. All sets go to momentary muscular failuer. Increase weight by five pounds on all sets when able to surpass 12 reps.

Day 1 Monday - Upper Body
Muscle Group Exercise Sets / Reps
Chest Bench Press 2 x 15 (warm up) 135 LBS
1 x 6 reps 245 LBS
1 x 6 reps 245 LBS
1 x 6 reps 245 LBS
1 x 5 reps 245 LBS
1 x 4 reps 245 LBS
Shoulders Push Press 1 x 6 reps 185 LBS
1 x 5 reps 185 LBS
1 x 5 reps 185 LBS
1 x 4 reps 185 LBS
1 x 4 reps 185 LBS
Traps Shrugs 1 x 6 reps 375 LBS
1 x 6 reps 375 LBS
1 x 5 reps 375 LBS
1 x 4 reps 375 LBS
1 x 4 reps 375 LBS
Back Bent Over Barbell Row 1 x 6 reps 185 LBS
1 x 5 reps 185 LBS
1 x 5 reps 185 LBS
1 x 4 reps 185 LBS
1 x 4 reps 185 LBS
Lower Back Hyperextensions 4 x 20 reps
Abs Hanging Leg Raise 4 x 20 reps
Day 2 Tuesday - Upper Body
Muscle Group Exercise Sets / Reps
Upper Back Weighted Chin Ups 1 x 12 reps
1 x 11 reps
1 x 9 reps
Chest Incline Press 1 x 12 reps 185 LBS
1 x 11 reps 185 LBS
1 x 10 reps 185 LBS
Mid Back One Arm Dumbbell Rows 1 x 12 reps 75 LBS
1 x 10 reps 75 LBS
1 x 9 reps 75 LBS
Chest Flat Bench Flyes 3 x 10 reps 65 LBS
Shoulders Upright Row 3 x 10 reps 65 LBS
Calves Standing Calf Raise 3 x 10 reps 225 LBS

Day 3 - Rest

Day 4 - focus is on strength. Three minute rests between sets using 6 total sets per exercise. All sets go to momentary failure. When you surpass six reps on the first set, increase the weight by 5 pounds on all sets.

Day 4 Thursday - Upper Body / Lower Body
Muscle Group Exercise Sets / Reps
Quadriceps Squat 1 x 15 (warm up)
1 x 6 reps 315 LBS
1 x 6 reps 315 LBS
1 x 6 reps 315 LBS
1 x 5 reps 315 LBS
1 x 5 reps 315 LBS
1 x 4 reps 315 LBS
Lower Back Deadlift 1 x 15 (warm up)
1 x 6 reps 315 LBS
1 x 6 reps 315 LBS
1 x 6 reps 315 LBS
1 x 5 reps 315 LBS
1 x 5 reps 315 LBS
1 x 4 reps 315 LBS
Triceps Close Grip Bench Press 1 x 6 reps 185 LBS
1 x 6 reps 185 LBS
1 x 6 reps 185 LBS
1 x 5 reps 185 LBS
1 x 5 reps 185 LBS
Biceps Barbell Curl 1 x 6 reps 135 LBS
1 x 6 reps 135 LBS
1 x 6 reps 135 LBS
1 x 5 reps 135 LBS
1 x 4 reps 135 LBS
Lower Back Hyperextensions 4 x 20 reps
Abs Hanging Leg Raise 4 x 20 reps

Day 5 - focus is on bodybuilding. Rep range is between 10 and 12. Two minute rest periods between sets. All sets go to momentary muscular failuer. Increase weight by five pounds on all sets when able to surpass 12 reps.

Day 5 Friday - Lower Body / Upper Body
Muscle Group Exercise Sets / Reps
Lower Back / Glutes / Hamstrings Stiff Leg Deadlift 1 x 10 reps 135 LBS
1 x 10 reps 135 LBS
1 x 10 reps 135 LBS
Quadriceps Single Leg Extensions 3 x 12 reps 150 LBS
Biceps Concentration Curls 3 x 10 reps 50 LBS
Forearms Reverse Barbell Curl 3 x 12 reps 65 LBS
Forearms Wrist Curl 1 x 10 reps bar
1 x 12 reps bar
1 x 10 reps bar
Triceps Standing Triceps Extensions 3 x 12 reps 90 LBS
Calves Standing Calf Raise 3 x 10 reps 225 LBS

Day 6 - Rest

Day 7 - Rest

*Editors Note* This is a very intense routine designed for advanced strength athletes. The weight used for each of the exercises is used for the owner of this routine. You should use weight that your used to doing. Don't attempt these weights unless you are strong enough and always use a spotter!

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