Workout Summary
- Main GoalBuild Muscle
- Workout TypeSplit
- Training LevelIntermediate
- Program Duration8 weeks
- Days Per Week4
- Time Per Workout45-60 minutes
- Equipment RequiredBarbell, Bodyweight, Dumbbells, Machines
- Target Gender Male & Female
- Recommended Supps
- Workout PDF Download Workout
Workout Description
This is an intermediate muscle building workout for lifters who:
- Have experienced beginner gains and are confident they know how to build muscle.
- Have a solid grasp of exercise form on the major compound movements.
- Know how to set up an effective muscle building eating plan.
About The 4 Day Workout
Overload
Overload is critical to the muscle building process. Push each set for the maximum number of reps, stopping that set either when you feel your form is slipping, or if you feel like you may fail on the next rep. Do not train to failure. The point is to stimulate growth, not annihilate your body and central nervous system.
Add weight to each exercise as frequently as possible, when it makes sense. I recommend using the same weight for every set of a given exercise, and when you are able to perform a comfortable number of reps on each set, add weight.
Rep Ranges
Rep ranges are simply a guideline. It's is ok to go over them, or a hair under at times. Again, the magic is overload. Rep ranges are simply a tool.
5 Minute Burn Periods
For each body part you will perform a 5 minute burn out period. These sets are brutal. Pick a weight that allows you to perform about 12-15 reps. Over a 5 minute period you perform as many reps as possible with that weight, starting and stopping sets as needed. Rest only long enough to catch your bearings and breathe, and then start knowing out more reps.
5 minute burn out periods are not about sets and reps. They are about finishing off an already fatigued muscle. Don't obsess (or even count) over how many total sets you do. Instead, try to do as many reps as possible in 5 minutes using whatever rest periods you need to survive.
Recommended: Need help building muscle? Take our Free Muscle Building Course
4 Day Maximum Mass Workout Split
- Day 1 - Back and Biceps
- Day 2 - Chest and Triceps
- Day 3 - OFF
- Day 4 - Quads, Hamstrings and Calves
- Day 5 - Shoulders, Traps and Forearms
- Day 6 - OFF
- Day 7 - OFF
Day 1 - Back & Biceps
| Exercise | Sets | Reps |
|---|---|---|
| Deadlift | 2 | 5 |
| One Arm Dumbbell Row | 3 | 8-12 |
| Wide Grip Pull Up or Lat Pull Down | 3 | 10-12 |
| Barbell Row | 3 | 8-12 |
| Seated Cable Row or Machine Row | 5 Minutes | Burn |
| EZ Bar Preacher Curl | 3 | 10-12 |
| Concentration Curl | 3 | 10-12 |
| Seated Dumbbell Curl | 5 Minutes | Burn |
Day 2 - Chest & Triceps
| Exercise | Sets | Reps |
|---|---|---|
| Bench Press | 3 | 6-10 |
| Incline Dumbbell Bench Press | 3 | 8-12 |
| Chest Dip | 3 | AMRAP |
| Cable Crossover or Pec Dec | 3 | 12-15 |
| Machine Press or Dumbbell Bench Press | 5 Minutes | Burn |
| EZ Bar Skullcrusher | 3 | 8-12 |
| Two Arm Seated Dumbbell Extension | 3 | 8-12 |
| Cable Tricep Extension | 5 Minutes | Burn |
Notes: AMRAP = As many reps as possible.
Day 4 - Quads, Hamstrings, and Calves
| Exercise | Sets | Reps |
|---|---|---|
| Squat | 3 | 6-10 |
| Leg Press | 3 | 15-20 |
| Hack Squat or Dumbbell Lunge | 3 | 8-12 |
| Leg Extension | 5 Minutes | Burn |
| Stiff Leg Deadlift | 3 | 8-12 |
| Leg Curl | 5 Minutes | Burn |
| Standing Calf Raise | 3 | 10-15 |
| Seated Calf Raise | 5 Minutes | Burn |
Day 5 - Shoulders, Traps, and Forearms
| Exercise | Sets | Reps |
|---|---|---|
| Seated Barbell Press | 3 | 6-10 |
| Seated Arnold Press | 3 | 8-12 |
| Dumbbell Lateral Raise | 3 | 10-15 |
| Hammer Strength Press or Smith Press | 5 Minutes | Burn |
| Upright Row | 3 | 8-12 |
| Barbell Shrug or Dumbbell Shrug | 5 Minutes | Burn |
| Seated Barbell Wrist Curl | 3 | 12-15 |
| Barbell Static Hold | 5 Minutes | Burn |
Notes: Barbell Static Holds. Instead of performing reps you simply hold the bar as long as possible.
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1.2K Comments
I skip rest day and repeat day one on Friday! Rotating through the month! That gives me a double of each through out the month. Any suggestions to improve routine?
I hope you found that strategy is working well for you, William, and I appreciate you sharing it.
You could also pair up a couple of exercises as supersets or do drop sets with the compound movements when appropriate. That could help make the program more intense.
Isn't it better to train each muscle group at least twice a week? I'm asking because I want to start training four times a week and I'm not sure if training each muscle group just once a week is enough..
Depends on experience, volume of work you are doing while training, and your recovery. If you are experienced in training, not obliterating the muslces, and are recovering properly from each session, then you can do twice a week.
Is this workout plan ok for someone over 40 who has lots of experience weight training and in good health?
Hi Kelly, it is. I believe you can do well on this program. We do have another option that specifically focused on over 40 lifters if you're interested.
https://www.muscleandstrength.com/content/8-week-muscle-building-program...
Where would we fit scapular retraction rows on the upright rowing hammer strength machine? Could it be the burn out?
I think you could put those wheerever you like, Ryan. Burn could work.
How do you suggest incorporating core exercises or a core routine into this plan? And, do you have a routine you yourself would add to this plan. Love the plan by the way.
Hi Bill, thanks for reading M&S!
I don't know if Steve has a specific choice, but we have many ab workouts that you can choose from at the link below. I would pick any one of those and do it at the beginning of the first and last workouts myself. I hope that helps.
https://www.muscleandstrength.com/workouts/abs
Καλησπέρα σας θα ήθελα να ρωτήσω αν αυτό το πρόγραμμα μπορεί να εφαρμοστεί σε ένα τριήμερο πλάνο. Ευχαριστώ εκ των προτέρων.
Θα πρότεινα να προπονείσαι τρεις ημέρες την εβδομάδα και στη συνέχεια να κάνεις τις άλλες δύο προπονήσεις την επόμενη εβδομάδα, και στη συνέχεια να ξεκινήσεις τον κύκλο από την αρχή.
Question (Greek):Good evening, I would like to ask if this program can be implemented in a three-day plan. Thanks in advance.
My answer: I would suggest training three days on one week and then training the other two workouts the next week, then starting the cycle over.
I have tried this program yet..the result was i lost mass. I think the burning set is something not working well with my body
Sorry to read that. It could be several factors, including recovery, nutrition, or the burn sets. You could run it again without the burn sets and see what happens. If you did body composition, how much muscle did you lose?
Is it ok to switch up the days? Ex, chest & tri then legs, rest day, then shoulders, then back & biceps, then rest 2 days. Also, 5min Burn if at 1st you can do 12-15 reps, then short rest, but can only do say 6 reps next time, rest 6, rest & so on til 5min is up, is that ok or are you trying to do 12-15reps after each rest?
Thanks
Hey Nick, split you suggested is fine.
Eventually, the reps will decrease during the 5 minutes, but if you go from 12-15 down to six that quick, you went too heavy. Either go slightly lighter, or try to take a couple more breaths before resuming.
Ok, so I've adjusted the weight I use. Really like this workout so far. Like the 5min Burn. The static hold, should I pick a weight where I can hold for almost the full 5min or a bit heavier? The other day I was able to hold for 1 min then 30sec rest then hold for 30sec & so on until the 5min was up. Is that ok, or should I drop the weight? Thanks
Hey Nick, the way you did it works. The goal should be to last longer each time than the last. So, if you made it 90 seconds last time, try to beat it next time. I hope that makes sense.
Sorry for the newbie question but could someone explain the static hold on shoulder day please. Thank you marc
Hi Marc, we like the newbie questions here. Welcome to M&S!
The barbell static hold is simply standing tall with the loaded barbell in your hands and holding it for as long as possible. Think like the top of a deadlift. The hold is meant to challenge your grip for time and load. I hope this helps.
Many thanks for your help really appreciate it.
Is there any way I could do this at planet fitness?
Hey Chris, it depends on the PF you go to. Some have barbells, but the majority don't. You would have to swap machines for the barbell movements. That said, if you're willing to make those changes, then it could be done in PF or any gym.
Hi! Can I susperset exercises that work different areas? For example, day 1 is back and biceps. Could I superset the lat pull downs with concentration curls, or 1 arm DB rows with preacher curls?
Hi Mike, be careful doing it, but yes. I would suggest actually supersetting same muscle groups instead of back and bis because your biceps will tire out quicker than the upper back, making the movements more challenging as you progress.
Hi, I’ve done this program in the past and loved it but with my new irrational work schedule, I am not able to workout everyday. How important is it that I take two days off or even the one rest day in between. There are times where I can workout four days in a row but other times I can’t workout for a few days and would like to at least hit all the days in the same week.
For example, can I do Monday through Thursday. Rest Friday and start again Saturday Sunday, off Monday and then finish the final two days Tuesday and Wednesday and repeat Friday.
Sorry for the long question but would love to get the most out of this program !
Hi Alex, thanks for reading M&S and the question. Training four days in a row is not recommended, and similar results can't be assured. However, if you're going to do it, monitor your recovery and leave no stone unturned. Sleep is absolutely foundational. If you don't sleep like a baby the previous night, don't train. Eat every quality calorie you can, and keep supplement schedules as you would a work schedule.
Good luck!
Hello, I’m interested in doing this program, however due to injuries/surgeries, I’m not able to squat properly and have a really hard time deadlifting. Bench press is also an issue due to injuries. I know these are the main compound lifts and it’s a pain that I can’t do them. I try my best to supplement those lifts by going heavy on leg press/hack squat and incline dumbbell press and usually try to do big/long back days. Is it worth it to try this program without those major lifts involved? I’ve had a hard time finding anything without those lifts or different options. Any suggestions would be great! Appreciate you taking the time to read this.
Hi Michael, if you are using substitutions and putting in your best effort on those, you can still get results on this program. I won't say they could be similar results, but if you're doing all you can and being consistent, then good things will still come your way. If you choose to go for it, keep us posted and come on back with other questions if they come up. Thanks for reading M&S!
Does the routine really take 45-60 minutes with all the rests and warm ups? I like the look of this routine but I'm a little short on time and cant be more than 1h. I will be going early hours so gym will be quiet too.
I think if you keep rests to a minimum, you can get it done in 45, Shaun. With minimal gym traffic and ease oftransitioning into other exercises, that can shave a couple minutes as well.
Would I be able to build muscle if I followed this program while eating at maintenance or at a 100-200 calorie deficit as I want to body recomp? I'm also adjusting my macros accordingly. I do have fat to lose but I've put on a good amount of muscle over the last year which I would like to build on. I understand that I'll have to be patient with body recomp/cutting slowly but would love to know your thoughts. I'm looking to level up from a 3-day split so I can hit muscle groups multiple times and I love how this looks! Thank you for your guidance!
Hi, T! The protein must stay high, but yes, it is possible. You already mentioned the patience part, and if you combine that with consistency, you will be rewarded. Thank you for reading M&S!
Is there a reason for only 2 sets of deadlifts rather then 3? Would it hurt to change to 3?
What would be the recommended rest times between sets?
Hi Ian, I can't explain two sets versus three, but if you feel you have a third in you, go for it.
Besides the burn periods, rest 2-3 minutes between sets.
Excellent routine have been coming back to this same program for years now I'm 40 and locked in this time for about 12 months I was 85kg now 102 natty cutting up ATM but yeah fuckin awesome routine stick to the routine and you'll stack on the muscle after first week cheers to Steve shaw
I like the look of this program but want to incorporate some running to maintain my ability there, is that possible?
Hey Chase, sure is. You can run either on off days or after the weights on days you train. As long as you don't run, then immediately follow it with the weights, you should be fine. Thanks for reading M&S!
Is treadmill a good warmup? Max incline fast walk
I think that would work well, Noah. Go for it!
Hey, im skinny and want to gain weight and muscle. Is this workout optimal for that?
Hi, Louis. It absolutely is! This along with a nutrition plan focused on gaining quality weight will serve you well! The link below could help with the nutrition part.
https://www.muscleandstrength.com/articles/complete-guide-how-to-increas...
Hello.. I am debating between doing this workout and the 10 week mass building program. I see some similarities, so not quite sure. I am a semi-advanced lifter. I am able to lift 3-4 times per week and generally lift for about 90 minutes at a time. I am hoping for body recomposition. I am locking in the nutrition side of things, but need to lock in on the workout. Do you have a recommendation on which program is better? Or do you have a totally different program you would recommend for my parameters?
Hi Cole, tough spot you're in here. This one may come down to personal preference, but if it was me, I would take this one on first, then follow it up with the 10 week program. I believe the burn segments on here will not only help muscular endurance but also help torch a few extra calories, which could be pivotal with body recomposition. Others here are welcome to share their thoughts, but that is how I would go myself. Thanks for reading M&S!
I was wondering I could do standing dumbbell press instead of Standing Dumbbell Press or Smith Press I don't have access to any of those pieces of equipment. Or is there another exercise you can recommend.
Hey Keith, as long as it is a shoulder press of some form, you are good.
Would it make a difference on Back day to end with Deadlifts rather than start with them?
Hi Leon, you won't be at your max strength and would have to use less weight than if you were to do them at the beginning. In terms of hypertrophy, I see no issues.
Hello so this workout only hits each muscle group once per week
Is this enough as other groups suggest twice per week ?
Hi Nigel, once a week could be enough for beginners and even some advanced lifters to benefit. However, you are correct, some do recommend twice, and we have programs here on M&S that include full-body workouts where everything is trained multiple times a week. We have so many workouts so our readers can find what works best for them.
If you try this one, we hope you will share how it goes. Thanks for reading!