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
4 x 6 - 8 reps
4 x 6 - 8 reps
4 x 6 - 8 reps
4 x 6 - 8 reps
4 x 6 - 8 reps
Triceps
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
4 x 14 reps
3 x 5 reps
3 x 5 reps
Hamstrings
3 x 10 reps
Calves
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
4 x 6 - 8 reps
Forearms
4 x 6 - 8 reps
Abs
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

Download Training logs and Nutrition Logs here.

Blake Bissaillion

Blake has been weight lifting for about 28 years now. He's 45 years of age and started seriously training when he was 18 years old.

Blake is the founder of Building-Muscle101.com, a successful fitness website that has been around for more than 15 years.