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
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
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
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
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
4 x 20 reps
Abs
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 2 Tuesday - Upper Body

Muscle Group
Exercise
Sets / Reps
Upper Back
1 x 12 reps
1 x 11 reps
1 x 9 reps
Chest
1 x 12 reps 185 LBS
1 x 11 reps 185 LBS
1 x 10 reps 185 LBS
Mid Back
1 x 12 reps 75 LBS 
1 x 10 reps 75 LBS
1 x 9 reps 75 LBS
Chest
3 x 10 reps 65 LBS
Shoulders
3 x 10 reps 65 LBS
Calves
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
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
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
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
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
4 x 20 reps
Abs
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
1 x 10 reps 135 LBS 
1 x 10 reps 135 LBS 
1 x 10 reps 135 LBS
Quadriceps
3 x 12 reps 150 LBS
Biceps
3 x 10 reps 50 LBS
Forearms
3 x 12 reps 65 LBS
Forearms
1 x 10 reps bar
1 x 12 reps bar
1 x 10 reps bar
Triceps
3 x 12 reps 90 LBS
Calves
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!

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.