4 Day Intermediate Mass Building Workout

This routine is primarily for building muscle mass. I have been using it for a little less than two months and have put on about 6lbs, and gaining weight was always a challenge for me.




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Routine Type 4 Days On - 3 Days Off
Duration Ongoing
Level Intermediate
Purpose Mass / Muscle Building
Target Underweight Individuals

Workout Schedule:

Monday
Legs
Tuesday
Chest
Wednesday
Rest
Thursday Back
Friday Shoulder/Biceps/Triceps
Saturday Rest
Sunday Rest

The Workout

Workout 1 - Monday - Legs
Exercise Sets / Reps Rest
Treadmill (Warm up)   5 - 10 minutes
Squats 4 x 12 reps 60 seconds in between sets
Leg Press 4 x 12 reps 45 seconds in between sets
Lunges 4 x 13 reps 45 seconds in between sets
Calf Raises 4 x 10 reps 40 seconds in between sets
Workout 2 - Tuesday - Chest
Exercise Sets / Reps Rest
Treadmill (Warm up)   5 - 10 minutes
Incline Bench Press 4 x 12 reps 60 seconds in between sets
Bench Press 4 x 12 reps 45 seconds in between sets
Dumbbell Pullover 4 x 12 reps 45 seconds in between sets
Flies 4 x 12 reps 40 seconds in between sets
Workout 3 - Thursday - Back
Exercise Sets / Reps Rest
Treadmill (Warm up)   5 - 10 minutes
Chin Ups 4 x Failure 60 seconds in between sets
Dumbbell Row 4 x 12 reps 45 seconds in between sets
Barbell Pullover 4 x 12 reps 45 seconds in between sets
Shrugs 4 x 10 reps 40 seconds in between sets
Lat Machine Pulldown 4 x 12 reps 40 seconds in between sets
Workout 4 - Friday - Shoulders / Biceps / Triceps
Exercise Sets / Reps Rest
Treadmill (Warm up)   5 - 10 minutes
Dumbbell Press 4 x 12 reps 60 seconds in between sets
Side Raise 4 x 12 reps 45 seconds in between sets
Standing Barbell Curl 4 x 12 reps 45 seconds in between sets
Reverse Curls 4 x 10 reps 40 seconds in between sets
French Press 4 x 12 reps 40 seconds in between sets
Standing Cable Pressdowns 4 x 12 reps 45 seconds in between sets

That is the weekly lay out for the routine. The key part is that you switch between hypertrophy, power and strength training using the routing.

What I mean by this is that for 4 weeks you do hypertrophy training (you should have failure on you 12 rep of the first set), the following four weeks you do Strength training (you should have failure on the 9th rep of the first set), and the last four weeks you do power training (you should have failure anywhere from the first to the 5th rep of you first set).

Obviously through each of these types of training you are not going to acheive the amount of reps on your first set that you are on you second through fourth sets, if you are then your not using enough weight.

Keep in mind that the gains I made using this routine were also done with a strict diet.

- Routine submitted by Kyle


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