4 Day Advanced Upper/Lower Workout Program to Build Mass

This advanced upper/lower workout is geared to those looking to put on muscle mass. Up the training volume and training frequency to build mass for spring!

Workout Summary

Build Muscle
Split
Advanced
12 weeks
4
50-75 minutes
Bands, Barbell, Bodyweight, Cables, Dumbbells, Exercise Ball, Machines
Male
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Workout Description

It’s that weird time of year where it’s still getting dark early, it’s too cold to be outside, and there’s not many social events going on because the holidays are over.

This makes it the perfect time to hit the gym hard and heavy.

This workout routine takes advantage of that extra free time that you can’t spend outdoors.

The goal?

To build muscle mass before spring and summer hits so you can look jacked and shredded on the beach, by the pool, on a boat, or wherever you may find yourself during the warmer months.

Upper/Lower Workout to Build Mass

The following 4 day upper/lower workout program is an advanced workout program.

The volume and workout frequency is fairly high. For beginers and intermediates, it might be worth holding off on this program until you feel you’ve built the prerequisite muscular endurance to perform all sets with perfect form.

The program hits each major muscle group twice a week.

While the exercise list may seem lengthy on any given day, it’s somewhat of a deception as this program also hits muscle groups often forgotten about (abs, glutes, traps, forearms, and calves). This will help you look jacked whether shirtless or not once spring has sprung.

Rest periods are exactly 1 minute between every exercise and set. Rep tempo should be just slow enough to be completely in control of the weight you use.

Monday: Upper Body Workout

Exercise Sets Reps
1. Pull Up 3 6-12*
2. Dumbbell Bench Press 4 10
3. Landmine T-Bar Row 3 10
4. Standing Dumbbell Press 3 10
5. Seated Cable Rows 2 10
6. Side Lateral Raise 2 10
7. Barbell Curl 2 10
8. French Press 2 10
9. Dumbbell Shrug 2 15

*Add weight once you can perform 3 sets of 12 reps with perfect form

Tuesday: Lower Body Workout

Exercise Sets Reps
1. Dumbbell Goblet Squat 4 10
2. Banded Nordic Hamstring Curl 2 10
3. Romanian Deadlift 3 10
4. Leg Press 3 12
5. Barbell Hip Thrust 2 10
6. Standing Machine Calf Raise 3 12
7. Hanging Leg Raise 2 15
8. Exercise Ball Crunch 2 15

Thursday: Upper Body Workout

Exercise Sets Reps
1. Lat Pull Down 3 10
2. Incline Dumbbell Bench Press 3 12
3. Bent Over Dumbbell Row 3 10
4. Machine Fly 3 10
5. Standing Military Press 4 10
6. Machine Row 2 10
7. Reverse Machine Fly 2 10
8. Standing Cable Curl 2 10
9. Dips 2 10*
10. Standing Dumbbell Reverse Curl 2 10**
11. Cable Crunch 2 15

*Add weight once you can perform 2 sets of 10 with perfect form.
**Utilize Fat Gripz on this exercise for an added forearm and grip challenge.

Friday: Lower Body Workout

Exercise Sets Reps
1. Sumo Deadlift 4 10
2. Front Squat 3 10
3. Exercise Ball Leg Curl 3 10
4. Leg Extensions 3 10
5. Hyperextensions (glute-focused) 2 12
6. Bulgarian Split Squat 2 10
7. Seated Calf Raise 2 15
8. Plank 3 30 Secs

Upper/Lower Workout to Build Mass Notes:

Perform the workout as it is written for 8-12 weeks. 12 weeks is probably the maximum, and if you’re starting this workout in Jan/Feb, will allow you to transition smoothly into a much lower volume maintenance program for spring/summer.

This workout is not meant to be performed for a long duration of time. It is an advanced program with a lot of volume that is meant to be used to take advantage of the free time provided by cold weather and short days, and the lightened stress load of the holiday season being over.

If you’re truly an advanced lifter, you’ll be able to determine how you’d like to progress with this workout during its duration. Feel free to increase reps, weight used, slow down rep tempo, or manipulate rest periods. Whichever you feel will give you the best results is the proper way to progress.

You’re more than welcome to change any of these lifts for another variation of the lift if you wish.

And as a few reminders when it comes to optimizing this program’s results: Ensure you’re eating in a calorie surplus during the duration on the program to build muscle; Aim to get 7-9 hours (or more) of sleep each night; On days you do not workout, be sure to perform some form of active recovery.

If you have any other questions regarding this upper/lower workout program to build mass, please feel free to drop them in the comments section below!

23 Comments+ Post Comment

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Posted Wed, 04/04/2018 - 21:16
Laura

Hi Josh,

Thanks for sharing a great workout. I’m about to start this one...could I substitute the banded Nordic hamstrings for the laying leg curl hamstring machine? Also would barbell rows substitute the landline T-bar row?

Many thanks

Laura

JoshEngland's picture
Posted Thu, 04/05/2018 - 13:39
JoshEngland

Hi Laura,

Awesome! Thanks for giving the program a shot and reading M&S!

Both of those subs would be fine substitutions for this program.

Hope this helps and best of luck!

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Posted Fri, 04/06/2018 - 20:52
Laura

Hi Josh,

Thanks for the quick reply! I’m just about to crack on with day 2. I’ll let you know at the end of 12 weeks how I go.

Cheers

Laura

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Posted Sun, 04/01/2018 - 16:53
Zach

What would be a good alternative to the t-bar row.

JoshEngland's picture
Posted Mon, 04/02/2018 - 09:40
JoshEngland

Hi Zach,

Any row variation ought to do the trick.

Hope this helps!

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Posted Fri, 03/23/2018 - 03:02
mohamed Moheeb

Hi Mr. Josh in my typical training I used to specify days for unilateral muscle. Say day for leg, another for chest and so on. In spite of hardcore training I do, my body lowerside -which is naturally a bit fatter - doesn't fit with my upperside.
I'm completely confused on the leg day between increasing rips, decreasing weights, doubling exercises, training it once or twice a week.
Especially soon after training, they become bulk, and feel them like shaky when walking in spite of my 120KG deadlift, 3 sets, 25 rips for instance.
The same applies to booty......

JoshEngland's picture
Posted Fri, 03/23/2018 - 08:57
JoshEngland

Hi Mohamed,

Unilateral exercises are definitely a great option for building a balanced physique. And body part splits have their place and can be a good option depending on your individual circumstance.

Leg training is going to be individualized. Some like training multiple times per week bc legs are a larger muscle group and you can push more weight during a leg training session which can lead to greater total body muscle growth.

But it's not for everyone.

Find what works for you and what you enjoy doing and stick with it.

Hope this helps!

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Posted Thu, 03/22/2018 - 05:35
Mohamed

Dear josh:
Sorry for the inconvenience, could i do this workout as follows:
Saturday : upper sunday lower/ monday upper / Tuesday off / Wednesday lower / Thursday & friday off , due to my job circumstances.
Thank u

JoshEngland's picture
Posted Thu, 03/22/2018 - 09:20
JoshEngland

Hi Mohamed,

Yes, absolutely! That is a fine way to split up your workouts.

Hope this helps!

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Posted Thu, 03/22/2018 - 11:27
Mohamed

Appreciated, thank you very much

JoshEngland's picture
Posted Thu, 03/22/2018 - 12:20
JoshEngland

You're welcome!

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Posted Wed, 03/21/2018 - 11:24
Mohamed

Dear Josh:
Could i add exercise for upper chest in the day 1 , as i found one only , kindly advise .
Thank u,

JoshEngland's picture
Posted Wed, 03/21/2018 - 15:48
JoshEngland

Hi Mohamed,

Sure, you can add an additional chest exercise on day 1 if you wish.

Hope this helps!

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Posted Wed, 03/21/2018 - 16:04
Mohamed

Thanks a million... appreciated

JoshEngland's picture
Posted Wed, 03/21/2018 - 16:09
JoshEngland

You're welcome! Let me know how you like the program once you've finished it!

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Posted Tue, 03/20/2018 - 06:56
MOHAMMED

Hello Josh , Alternative for Exercise Ball Crunch
i don't have a ball at my gym

JoshEngland's picture
Posted Tue, 03/20/2018 - 08:37
JoshEngland

Hi Mohammed,

A standard ab crunch from the floor will do the trick.

Hope this helps!

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Posted Sat, 03/17/2018 - 05:33
Shady

I want alternative for workout banded Nordic hamstring curl

JoshEngland's picture
Posted Mon, 03/19/2018 - 09:14
JoshEngland

Hi Shady,

You can perform them with just your bodyweight with your legs hooked under neath a bench or with a partner holding onto your ankles.

Hope this helps!

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Posted Sun, 04/01/2018 - 16:56
Zach

Would ghr work?

JoshEngland's picture
Posted Mon, 04/02/2018 - 09:40
JoshEngland

Hi Zach,

Yes, absolutely!

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Posted Mon, 04/02/2018 - 17:48
Shady

I'd understand, can you give me video

JoshEngland's picture
Posted Tue, 04/03/2018 - 09:25
JoshEngland

Hi Shady,

Check this out: https://www.youtube.com/watch?v=gM7Dd_FZEZg

Hope this helps!