If you’re looking to maximize muscle growth with a structured and effective plan, this 4-day mass-building workout is for you. Featuring a combination of heavy compound movements, isolation exercises, and brutal 5-minute burn sets, this routine will push your muscles to their limits.
Who Is This Workout For?
This workout is best suited for intermediate lifters who:
- Have progressed beyond beginner gains and understand muscle-building principles.
- Are confident in their form on major compound exercises.
- Have a solid nutrition plan in place to support muscle growth.
Key Training Principles
1. Progressive Overload
To maximize muscle growth, gradually increase the weight or reps over time. Push each set to the limit while maintaining proper form, but avoid training to failure.
2. Rep Ranges
Rep ranges serve as guidelines rather than strict rules. If you can do more reps than recommended, that’s fine—just focus on increasing the intensity over time.
3. 5-Minute Burn Sets
Each muscle group will finish with an intense 5-minute burn-out set:
- Choose a weight that allows for 12-15 reps.
- Perform as many reps as possible in 5 minutes, taking short rests only when necessary.
- The goal is to fully fatigue the muscle and stimulate additional growth.
4 Day Maximum Mass Workout Split
Day 1: Back & Biceps
- Deadlifts – 4 sets x 6-8 reps
- Pull-ups – 3 sets x 8-12 reps
- Barbell Rows – 4 sets x 8-12 reps
- Seated Cable Rows – 3 sets x 10-12 reps
- Barbell Bicep Curls – 4 sets x 8-12 reps
- Hammer Curls – 3 sets x 10-12 reps
- 5-Minute Burn Set: Alternating Dumbbell Curls
Day 2: Chest & Triceps
- Bench Press – 4 sets x 6-8 reps
- Incline Dumbbell Press – 4 sets x 8-12 reps
- Chest Dips – 3 sets x 10-12 reps
- Cable Flys – 3 sets x 12-15 reps
- Skull Crushers – 4 sets x 8-12 reps
- Rope Tricep Pushdowns – 3 sets x 12-15 reps
- 5-Minute Burn Set: Bodyweight Dips
Day 3: Rest or Active Recovery
- Light cardio, stretching, or mobility work
Day 4: Quads, Hamstrings & Calves
- Squats – 4 sets x 6-8 reps
- Romanian Deadlifts – 4 sets x 8-12 reps
- Leg Press – 3 sets x 10-12 reps
- Hamstring Curls – 3 sets x 12-15 reps
- Standing Calf Raises – 4 sets x 15-20 reps
- Seated Calf Raises – 3 sets x 12-15 reps
- 5-Minute Burn Set: Bodyweight Squats
Day 5: Shoulders, Traps & Forearms
- Overhead Barbell Press – 4 sets x 6-8 reps
- Lateral Raises – 3 sets x 12-15 reps
- Rear Delt Flys – 3 sets x 12-15 reps
- Barbell Shrugs – 4 sets x 10-12 reps
- Reverse Curls – 3 sets x 10-12 reps
- Wrist Curls – 3 sets x 12-15 reps
- 5-Minute Burn Set: Plate Front Raises
Day 6 & 7: Rest
- Allow muscles time to recover and grow
Final Thoughts
This workout is designed to help you build serious muscle mass. Stick to the plan, track your progress, and adjust intensity as needed. Proper nutrition and recovery are essential for maximizing your results!
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 |
