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

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.

130 Comments+ Post Comment

No Profile Pic
Posted Tue, 01/15/2019 - 12:28
mo

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

Thanks

JoshEngland's picture
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.

JoshEngland's picture
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

JoshEngland's picture
Posted Mon, 12/03/2018 - 12:23
JoshEngland
JoshEngland's picture
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.

JoshEngland's picture
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 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

JoshEngland's picture
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?

JoshEngland's picture
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.

JoshEngland's picture
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.

JoshEngland's picture
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

JoshEngland's picture
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?

JoshEngland's picture
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 ?

JoshEngland's picture
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!

JoshEngland's picture
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!

JoshEngland's picture
Posted Tue, 10/02/2018 - 09:24
JoshEngland

Hi Rachel,

That's awesome! We've got loads of great options you can go to from there depending on your goals.

You can find all our workouts here: https://www.muscleandstrength.com/workout-routines

If you have muscle building goals, I'd recommend this one: https://www.muscleandstrength.com/workouts/phul-workout

If you have more fat loss goals, I'd recommend this one: https://www.muscleandstrength.com/workouts/body-fat-blaster-8-week-workout

You could also go back and forth between the 2 fast mass/fast shred programs for a while if you'd like.

Hope this helps!

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Posted Mon, 10/01/2018 - 20:21
Rachel

Hi Josh! I am almost done with the fast shred program which you suggested after doing this one! Do you have another suggestion for one I can do next?? Thanks!

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Posted Fri, 06/29/2018 - 01:48
Karl

Hi, i just finished week one of this workout and im really enjoying it so far. Only thing for me is the calf superset. I have naturally large calfs and dont really feel the need to work on them. Is there a couple of exercises you could suggest to replace this part of the workout for me?

JoshEngland's picture
Posted Fri, 06/29/2018 - 08:49
JoshEngland

Hi Karl,

You can nix the calf superset, sure. In terms of a replacement - there's not anything really comparable to add. You can always add an additional leg superset of sorts to the program to replace it if you wish.

Hope this helps!

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Posted Thu, 06/28/2018 - 11:35
Mo

Hello Josh,

Is it ok to complete this program 4 days in a row and then take 3 days off? I plan on taking boxing lessons on the days off.

Thanks!

JoshEngland's picture
Posted Thu, 06/28/2018 - 13:40
JoshEngland

Hi Mo,

Depending on your ability to recover, diet, and sleep that could work.

Hope this helps!

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Posted Fri, 06/08/2018 - 14:38
James

Hey Josh,

I'm about 6 weeks into this workout and have absolutely loved it. It had been years since I lifted regularly and this has been a great way to get back into lifting. I specifically love the superset aspect of it as it keeps me tired and active the whole time as opposed to sitting idly by. I definitely recommend this workout to anyone on a short time schedule. Do you have any suggestions about a workout plan to follow this one that also involve supersets?

Thank you!

JoshEngland's picture
Posted Fri, 06/08/2018 - 16:21
JoshEngland

Hi James,

That's awesome dude! Thank you so much for the kind words!

I wrote this fast shred program using the same concepts to compliment this program. Check it out and see if it's something you'd like to give a go.

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

Hope this helps!

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Posted Sat, 06/02/2018 - 07:09
Mo

Hello Josh,

I will be starting this program on Monday with the intent on burning fat and adding lean muscle as I have a high bf% and low muscle mass. My chiropractor has advised me not to do heavy barbell squats or deadlifts. Is the Dumbbell squat a good alternative to the barbell squat? Can you suggest an alternative to Dumbbell RDL? THANKS!

JoshEngland's picture
Posted Mon, 06/04/2018 - 11:04
JoshEngland

Hi Mo,

I'd recommend seeking the help of a personal trainer in person. It's hard to recommend exercises over the internet to those with an injury history, as I have no clue how it has affected your movement patterns. A good personal trainer in your area will be able to write a program to best fit your needs and help you accomplish your goals.

Hope this helps!

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Posted Tue, 05/22/2018 - 20:27
Gabe Cohen

I have been working out for a 4 months now, 4 days a week, and have seen great progression in definition and muscle growth. I have been on the same plan the entire time, but am getting bored of the same workouts everyday so i was wondering if I am "experienced" enough to begin this program and if it will interrupt the gains I have made/ am making with my previous plan. Thanks!

JoshEngland's picture
Posted Tue, 05/29/2018 - 11:50
JoshEngland

Hi Gabe,

This would be a fine program to transition into.

Hope this helps!

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Posted Wed, 05/16/2018 - 04:16
ahmad

Hi, iam started with fat lose program and i lost 5kg from my weight
my weight now 79kg and this weight that i need
its good to start this program now?

JoshEngland's picture
Posted Wed, 05/16/2018 - 10:06
JoshEngland

Hi Ahmad,

You don't have to be a specific weight to begin this program.

Hope this helps!

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Posted Sat, 03/17/2018 - 22:17
jaegar rogerson

is this program suitable for a beginner/intermediate to gain mass and strength

JoshEngland's picture
Posted Mon, 03/19/2018 - 09:07
JoshEngland

Hi Jaegar,

It's more geared towards intermediate lifters, but it should help you put on lean muscle mass. Strength gains should be noticeable, however increased strength isn't a main goal of the program.

Hope this helps!

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Posted Thu, 02/01/2018 - 08:34
Max

I started this workout but soon realized a lot of the exercises are quite bad for your joints and I started to feel it popping my shoulder out today. The ones I'm talking about are Leg Extensions, Leg Curls, Standing Dumbbell Press and Overhead Tricep Extension. Can you recommend any alternatives to theses?

Thanks

JoshEngland's picture
Posted Thu, 02/01/2018 - 08:53
JoshEngland

Hi Max,

These exercises aren't bad for most people and won't cause pain for healthy individuals performing with proper form.

In your case, I'd recommend working with a trainer in person. There are a number of things that could explain why you're experiencing pain during these exercises (i.e. muscle imbalances, faulty movement patterns, age, body type, limb length, etc.). A professional will be able to analyze and provide corrective exercises and suitable alternatives way better than anyone could blindly over the internet.

At the end of the day you want your workouts to be pain free. It's worth the cost to hire help when needed.

Hope this helps and best of luck!

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Posted Thu, 02/01/2018 - 09:07
Max

Thanks for your reply. Some joints are just not meant to move in certain directions. For example, putting your elbows behind your head for an Overhead Tricep Extension with a dumbbell is forcing the shoulder out of its socket.

JoshEngland's picture
Posted Thu, 02/01/2018 - 09:13
JoshEngland

Hi Max,

When you perform an overhead tricep extension, your elbows shouldn't be behind your head, they should be parallel with your ears/temples - which could explain why you're experiencing pain there.

It also sounds like you have a lack of shoulder mobility, which is an entirely different issue in of itself. Check this article out: https://www.muscleandstrength.com/articles/3-shoulder-mobility-drills

Hope this helps!

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Posted Thu, 12/28/2017 - 19:35
Phililp

Great workout 57 yrs old worked out for many years love it. I like doing full body workouts I most of the put together my own program but this time I let someone else do the thinking. Its a great setup the only thing I did was put 1 and 2 together for day 1 and 3 and 4 for day 2 then 2 days off with some cardio and abs great job love all you do here.

JoshEngland's picture
Posted Tue, 01/02/2018 - 08:53
JoshEngland

Hi Phililp!

Happy to hear it! Thank you for your kind words and congrats on all of your progress!

Cheers!