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.

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
4 x 12 reps
60 seconds in between sets
4 x 12 reps
45 seconds in between sets
4 x 13 reps
45 seconds in between sets
4 x 10 reps
40 seconds in between sets

Workout 2 - Tuesday - Chest

Exercise
Sets / Reps
Rest
Treadmill (Warm up)
 
5 - 10 minutes
4 x 12 reps
60 seconds in between sets
4 x 12 reps
45 seconds in between sets
4 x 12 reps
45 seconds in between sets
4 x 12 reps
40 seconds in between sets

Workout 3 - Thursday - Back

Exercise
Sets / Reps
Rest
Treadmill (Warm up)
 
5 - 10 minutes
4 x Failure
60 seconds in between sets
4 x 12 reps
45 seconds in between sets
4 x 12 reps
45 seconds in between sets
4 x 10 reps
40 seconds in between sets
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
4 x 12 reps
60 seconds in between sets
4 x 12 reps
45 seconds in between sets
4 x 12 reps
45 seconds in between sets
4 x 10 reps
40 seconds in between sets
4 x 12 reps
40 seconds in between sets
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

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.