Fast Mass Program: The 4 Day Superset Split Workout

Tired of spending hours in the gym without getting the results you want? Try the Fast Mass program; a superset workout to get you pumped and on your way!

Workout Summary

Build Muscle
Split
Intermediate
8 weeks
4
20-30 minutes
Barbell, Cables, Dumbbells, Machines
Male & Female
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Workout Description

If you want results you have to work for them.

However, you probably already knew that being a loyal Muscle & Strength reader.

But obtaining an awesome physique shouldn’t cost you hours of your time a day and it shouldn’t take years to obtain.

In short, that type of time commitment just isn’t fair!

Especially since you’ve got school, work, and life taking up so much of your time.

Cutting down on time spent in the gym is exactly what the Fast Mass program does best.

It’s one of my favorite programs to do when I want to get in, get the work done, get out, and enjoy the benefits of my fitness lifestyle.

So, if you’re ready to start getting in pump-inducing and effective workouts in under 30 minutes a day, then read on!

M&S Athlete Performing Bent Over Rows

The Fast Mass program is perfect for anyone whose looking for maximum results in minimal time. Lets face it, we are all busy. This program allows you to commit just 2 hrs to the gym on a 4 day split with 30 min workouts. -Brett Kahn, IFBB Pro

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The course will teach you how your body builds muscle, how to utilize workout plans on our website to maximize muscle growth, how to eat to build muscle, how to supplement to build muscle and how to track your progress.

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Why Should I Perform The Fast Mass Program?

The Fast Mass program utilizes a common, but often misunderstood, intensity technique known as the superset. I’ll touch more on this in a bit, but for now just know that a superset combines two sets of exercises (that use opposing muscle groups) into one elongated set by performing them one after another without rest.

Related: DumbBar Workout - Gains With Dumbbell & Barbell Supersets

By utilizing the superset technique, we can do more work in a shorter amount of time. It also allows us to target multiple muscle groups within one weight lifting session at a high enough tempo to involve the cardio-respiratory system.

In another effort to make sure you get the best bang for your buck with this workout program, we hit each muscle group twice a week with a hypertrophy rep range so that you will gain quality lean muscle mass.

Before I move into describing the workout and providing the workout tables, I want to touch on the topic of what makes a superset a superset.

Why Are Supersets so Great?

As previously mentioned, supersetting is a great way to increase the amount of work you’re able to perform in a shorter amount of time.

A lot of lifters overgeneralize the term superset to make it include any set that is composed of two separate lifts. However, that’s not exactly the case.

True supersets involve opposing muscle groups, while compound sets involve the same muscle group. This workout is predominately made up of supersets. However, a compound set or two may have made its way into the program to ensure enough recovery time was given to each muscle group.

M&S Athlete Perfroming Dumbbell Lateral Raises

Often the only time I have to get a lift in is over an extended lunch break. Supersets are perfect for shocking and stimulating the muscle. I consistently implement the superset strategies found in the fast mass program throughout the year. -Brett Kahn, IFBB Pro

Personally, the only instances I will normally use compound sets is when training the larger muscles of the leg or during a shredding phase. Otherwise, they can be effective if you really want to keep a muscle under an insane amount of stress, but with the excessive time under tension, you’re bound to experience a breakdown in proper form on the second exercise performed.

However, with traditional supersets, you wont experience that as much as they use opposing muscle groups such as your back and chest. The only issue you may run into is a lack of cardiovascular conditioning, which building upon by using this workout will only help you with your long-term goals.

Describing The Fast Mass Workout

The Fast Mass program is a 4 day split composed entirely of supersets. To begin each superset, you will preform lift “a” before jumping right into lift “b” with no rest period in between.

After you finish your superset, you’ll want to take a rest period of between 45-90secs. For the larger, more complex lifts such as the squat, bench, and dumbbell press, I like to rest for the complete 90 seconds. As the workout progresses, you’ll be able to shorten that rest time closer to the 45-60sec mark while performing some of the accessory lifts.

All the lifts are also programed so that if you work out in a commercial gym, you wont have to hog a whole lot of equipment. Nothing is as disheartening as going to perform the second part of your superset only to see another lifter run off with the equipment you needed for the first part.

Day 1 of the program is a legs and shoulder workout (minus pressing). You will need to bring over a pair of dumbbells to the squat rack to perform lateral raises in a squat/lateral raise superset. After your first superset, you’ll move into dumbbell Romanian deadlifts paired with bent over rear delt raises.

M&S Athlete Performing Seated Leg Curls

Although bodybuilding is a large component of mens physique, I prefer to train in more of an athletic/functional manner, Supersetting feels like a continuous battle. You Vs. The Weights, minimal rest, start to finish.  - Brett Kahn, IFBB Pro

The final superset hits the hamstrings and the quads by performing leg extension and leg curls together. Some gyms have a machine that has them both. If yours does, that's great. If not you can either superset on separate machines or perform one and then the other if you don’t have the opportunity to superset them for whatever reason (i.e. busy gym).

Day 2 features pretty much every other muscle group. You’ll start off on a bench doing dumbbell bench press and dumbbell pullovers to work the chest and lats. Once completed, move the bench up to a 30-45* incline for incline dumbbell presses and chest supported dumbbell rows. Finally, get a great arm pump by performing EZ bar curls with skullcrushers as a superset.

Day 4 is your second leg day of the week. Kick things off with goblet squats paired with goblet lunges in a great leg compound set. Then move over to the machines to hit the quads and hamstrings with another leg extension and leg curl superset.

For your second compound set, hit some calf work with seated calf raises and standing calf raises. For standing calf raises, these can be completed either with a machine, with weight, or with bodyweight depending on the gym flow during your workouts.

Related: 5 Day Superset & Timed Set Muscle Building Workout

Day 5, and the final day of the lifting week, features a whole upper body day.  Start off with standing dumbbell military presses followed up with a bent over dumbbell row. Next head over to the cables for a lat pulldown paired with one of the greatest bodyweight exercises of all time, the pushup.

End your workout and go into the weekend with a killer arm pump by performing alternating dumbbell hammer curls and overhead tricep extensions.

On the off days, you’ll want to walk for 20-40 minutes as an active recovery. Active recovery sessions are great for loosing up your tight muscles, and increase blood flow so that you can pump nutrients into your muscles to help them repair. I prefer walking, but I also live in an area where it doesn’t get cold very often. Do whatever light cardio works best for you.

You may also want to include some additional core workouts on your off days. Although, you certainly don’t have to. The amount of work done during you workouts should be plenty to shred fat and work the stabilizing muscles of your core.

Day 1
Exercise Sets Reps
1a. Squat 4 8-12
1b. Lateral Raise 4 8-12
2a. Dumbbell RDL 3 8-12
2b. Rear Delt Raises 3 8-12
3a. Leg Extension 3 8-12
3b. Leg Curls 3 8-12
Day 2
Exercise Sets Reps
1a. Dumbbell Bench 4 8-12
1b. Dumbbell Pullover 4 8-12
2a. Incline Dumbbell Bench 3 8-12
2b. Dumbbell Row on Incline Bench 3 8-12
3a. EZ Bar Curl 3 10-12
3b. Skullcrusher 3 10-12
Day 3

off (light cardio 20-40 minutes of walking for active recovery)

Day 4
Exercise Sets Reps
1a. Goblet Squat 4 12
1b. Goblet Lunge 4 12
2a. Leg Extension 4 10-12
2b. Leg Curl 4 10-12
3a. Standing Calf Raises 4 12-15
3b. Seated Calf Raises 4 12-15
Day 5
Exercise Sets Reps
1a. Standing Dumbbell Press 4 8-12
1b. Bent-Over Dumbbell Row 4 8-12
2a. Lat Pulldown 4 10-12
2b. Pushup 4 10-12
3a. Alternating Hammer Curl 3 10
3b. Overhead Tricep Extension 3 10
Day 6 & 7

off (light cardio 20-40 minutes of walking for active recovery)

Conclusion

The Fast Mass Program is great, because it utilizes supersets, which allows you to perform a lot of exercises and train multiple muscle groups in a short amount of time.

It is perfect for the average person looking to put on muscle mass, but may not have the time to spend longer than 30 minutes in the gym.

152 Comments+ Post Comment

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Posted Tue, 09/17/2019 - 17:40
Sarah

wow this looks like the perfect program, I just started college so I don’t have the time to lift for hours anymore but I didn’t wanna drop to 3 days and this looks great! do i include cardio on lifting days or just walking on rest days since supersetting does elevate the heart rate?

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Posted Wed, 09/18/2019 - 10:07
JoshEngland

Hi Sarah,

Glad you like the program - best of luck with it! Yes, cardio/walking on rest days should be plenty depending on your goal with this program.

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Posted Sun, 07/07/2019 - 22:52
jim

i'm 71yrs. old i'm planning to start this routine. i'm in decent shape. any advice? don't tell me to see a Dr. first. any advice on supplements?

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Posted Mon, 07/08/2019 - 16:02
JoshEngland

Hi Jim,

I'd recommend speaking with your physician prior to starting any new workout and/or supplement routine... I know that's not what you wanted to hear.

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Posted Mon, 06/03/2019 - 10:52
Aaron

My legs are well developed and I would prefer a split that focuses another day on upper body. Specifically the chest, which is not where I want it. Is there a different routine that accomplishes that with this setup? Or, should I just substitute the second leg day with another upper body?

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Posted Tue, 06/04/2019 - 16:23
JoshEngland

Hi Aaron,

You could add an additional chest focused workout to this program so long as you have adequate recovery time between it and the second upper day. That should be fine.

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Posted Fri, 05/31/2019 - 14:09
Mit

Hi Josh,

I'm looking to start this program as it is very efficient on time. Do you think it would be ok to perform a short 15-20 minute HIIT workout directly after the lifting session? The program would mainly consist of a jump rope and body weight (box jumps, inch worms, etc.). Thanks in advance!

Mit

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Posted Fri, 05/31/2019 - 16:43
JoshEngland

Hi Mit,

That should be fine. Just be sure to monitor your ability to recover from both.

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Posted Tue, 03/19/2019 - 09:46
Adis

Bro i dont unterstand superset, in day one, which exercises i need to workout together?
Thanks

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Posted Tue, 03/19/2019 - 10:46
JoshEngland

Hi Adis,

The ones with the same number next to them.

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Posted Thu, 03/14/2019 - 10:46
Tanya

Day 4: gobblet lunge 12 total or 12 each?

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Posted Fri, 03/15/2019 - 09:32
JoshEngland

Hi Tanya,

12 Each. Hope this helps!

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Posted Tue, 03/12/2019 - 14:21
Tanya

Week 2 of this (finished the shred prior to this) and it’s a good change of pace.
I don’t have knee problems but the goblet forward lunge is making me feel it - in a negative way. But I loved the burn my glutes had for a couple of days after.
What would a good sub: Bulgarian split lunges or step ups?
Thank you.

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Posted Wed, 03/13/2019 - 10:43
JoshEngland

Hi Tanya,

Knee pain is no fun and no good. Yes, I'd recommend a split squat (no need to elevate the rear foot). That should help alleviate the knee pain, but if it doesn't - you may want to seek out the help of a trainer to determine if your form and/or limb length is causing the issue.

Hope this helps!

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Posted Mon, 02/18/2019 - 20:17
Jay

I am interested in starting this program, but not sure it is best for my goals. I am, I think what they call "skinny fat". 172lbs, 5'10 with 23% BF according to my weight scale. not much fat besides some around the stomach. I am not a wide person (Back and shoulder wise) so that emphasizes on my love handles even more. I would like to build muscle but at same time burn the fat around my stomach to get that more fit, V shape. Should I be looking at a program like this or a fat shred? Should I be in calorie deficit? Thanks!

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Posted Tue, 02/19/2019 - 10:24
JoshEngland

Hi Jay,

Both programs are solid options. Yes, if your goal is to lower body fat, you could do either workout in a slight deficit to lower your BF percentage.

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Posted Mon, 01/28/2019 - 09:53
elie

hello,
can you please recommend if there any nutrition program to get shredded with this workout?

thanks.

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Posted Fri, 01/18/2019 - 08:52
JJ

Hi,
Coikd you please advise the next workout program folllowong this one in order to increase the goals?

Thanks,
JJ

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Posted Fri, 01/18/2019 - 14:04
JoshEngland
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Posted Tue, 01/15/2019 - 12:28
mo

Would it be ok to do a dumbbell squat rather than a barbell squat?

Thanks

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Posted Tue, 01/15/2019 - 16:01
JoshEngland

Hi Mo,

Yes, that would be fine.

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Posted Sun, 12/02/2018 - 22:50
Kyle

Any recommended teplacene ts for leg extension? Bad knees. Surgeons and physical therapists both agreed it outs too much stress on the knee.

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Posted Mon, 12/03/2018 - 12:22
JoshEngland

Hi Kyle,

Feel free to take them out. That being said, I'd recommend working with a trainer in person if your knees are as bad as you say they are. Pain can lead to faulty movement patterns, might be helpful to have a set of eyes on you to analyze the best exercises to include in your program.

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Posted Sun, 12/02/2018 - 13:11
Mohammed

I am taller and i will atend gym soon, i would like workout plan for me 5 days split suits me
I need it intermediate or advanced

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Posted Mon, 12/03/2018 - 12:23
JoshEngland
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Posted Thu, 12/06/2018 - 12:22
JoshEngland

Hi Mohammed,

Not sure if we have something that specific currently. But maybe it's time we add one. Thanks for the recommendation.

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Posted Wed, 12/05/2018 - 13:27
Mohammed Kamal

Thanks man
Great program, but i prefer a program with only dumbbells and barbells (for taller), could you send to me please?

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Posted Sat, 11/24/2018 - 14:47
Ryan Cherry

How can I make this a more traditional Upper/Lower split in the superset fashion. Just move the shoulder work from the first leg day over to day two and add another leg exercise or two for day one to replace the shoulder work? I love everything about the program but would prefer to do all of my shoulder work on upper days.

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Posted Mon, 11/26/2018 - 10:15
JoshEngland

Hi Ryan,

Sure dude! That'd be a great rendition of this program - maybe I'll write a sample of it for the site at a later date.

Thanks for the suggestion!

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Posted Sun, 05/05/2019 - 21:04
Sean

what is a dumbbell RDL

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Posted Mon, 05/06/2019 - 11:00
JoshEngland

Hi Sean,

Here is a good demonstration video: https://www.youtube.com/watch?v=DIUm1gOzZgo

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Posted Mon, 11/26/2018 - 16:28
Ryan Cherry

Thanks man! I look forward to seeing that

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Posted Tue, 11/20/2018 - 12:20
Mo

Is this program ok for a beginner? The time it takes to complete works perfectly for my schedule.

Thanks!
Mo

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Posted Tue, 11/20/2018 - 15:12
JoshEngland

Hi Mo,

For beginners, I usually recommend they start with one of these workouts: https://www.muscleandstrength.com/workouts/beginner

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Posted Mon, 11/19/2018 - 16:16
Joe

I'm trying to lose fat... Can this program be used for that purpose?

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Posted Tue, 11/20/2018 - 10:55
JoshEngland

Hi Joe,

Yes, absolutely! Just make sure you're eating in a calorie deficit and a moderately high protein intake.

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Posted Sun, 10/14/2018 - 20:38
kuma

Hi,
I have a question. Is it possible to use a mass gainer such as muscle tech mass tech extreme 2000 for this workout schedule. I'm a lean guy. So my aim is to build my muscle, gain weight and increase size of my body. So which supplement is better for me? And also I'm done with my beginner level workout schedule ,so is this the next schedule I have to go with? Thanks sir.

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Posted Mon, 10/15/2018 - 14:17
JoshEngland

Hi Kuma,

Yes, you can take a mass gainer to help you meet your calorie needs for the day. This program would be a fine one to progress to after you've finished a few beginner programs.

Hope this helps!

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Posted Tue, 10/16/2018 - 04:08
kuma

Thank you sir,
I have heard that some people are saying mass gainers increase our body fat which difficult to convert to muscles. Is it a truth or myth? can you explain it. And also is mass gainers a good option to build muscles? Thanks.

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Posted Tue, 10/16/2018 - 12:54
JoshEngland

Hi Kuma,

If you are consuming more calories than you are burning, then it will be stored as body fat. Mass gainers themselves do not promote fat storage or muscle growth. It's a lot more complicated than that.

They can provide the calories necessary to help you build muscle if you have a hard time eating enough calories and are weight training.

Hope this helps!

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Posted Mon, 10/08/2018 - 21:35
Ryan

Is it okay to be hitting shoulders the day before chest? The way this is set up we will hit lateral raises and rear delts before bench press the following day. I mean technically there is no front delt work in day one

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Posted Tue, 10/09/2018 - 10:04
JoshEngland

Hi Ryan,

Yes, the program was designed to minimize stress to the front delts during day 1 - which is the part of the shoulder mainly involved in pressing movements seen on day 2.

Hope this helps!

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Posted Sat, 10/13/2018 - 09:16
Ryan Cherry

Ok perfect thank you. What about reverse the order to make upper workouts first and lower second. Will that change anything?

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Posted Mon, 10/15/2018 - 13:28
JoshEngland

Hi Ryan,

Not really - That should be fine to do.

Hope this helps!

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Posted Sun, 09/30/2018 - 02:22
Antonis

Hi Josh
I would like to ask you about the Goblet lunge, is it 12 reps for each leg or 12 in total?
And one more thing, what effort shall I use for the weights? 50% - 60% RDM ?

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Posted Mon, 10/01/2018 - 10:11
JoshEngland

Hi Antonis,

12 Reps each leg. 75-85% of your max for that rep range.

Hope this helps!

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Posted Wed, 07/25/2018 - 21:57
Tristan

Hi there I have a home gym with no access to a machine for leg extensions or leg curls, what are some exercises to supplement for those?

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Posted Tue, 07/10/2018 - 21:41
Rachel

Hi Josh,

I love this workout, is there another one on this site you’d recommend doing next??

Thank you!

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Posted Wed, 07/11/2018 - 09:31
JoshEngland

Hi Rachel,

Thank you for giving it a shot! Depending on your goals, you could give fast shred a shot:

https://www.muscleandstrength.com/workouts/fast-shred-program

Hope this helps!