4 Day Maximum Mass Workout Plan

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

ExerciseSetsReps
Deadlift25
One Arm Dumbbell Row38-12
Wide Grip Pull Up or Lat Pull Down310-12
Barbell Row38-12
Seated Cable Row or Machine Row5 MinutesBurn
EZ Bar Preacher Curl310-12
Concentration Curl310-12
Seated Dumbbell Curl5 MinutesBurn

Day 2 – Chest & Triceps

ExerciseSetsReps
Bench Press36-10
Incline Dumbbell Bench Press38-12
Chest Dip3AMRAP
Cable Crossover or Pec Dec312-15
Machine Press or Dumbbell Bench Press5 MinutesBurn
EZ Bar Skullcrusher38-12
Two Arm Seated Dumbbell Extension38-12
Cable Tricep Extension5 MinutesBurn

Notes: AMRAP = As many reps as possible.

Day 4 – Quads, Hamstrings, and Calves

ExerciseSetsReps
Squat36-10
Leg Press315-20
Hack Squat or Dumbbell Lunge38-12
Leg Extension5 MinutesBurn
Stiff Leg Deadlift38-12
Leg Curl5 MinutesBurn
Standing Calf Raise310-15
Seated Calf Raise5 MinutesBurn

Day 5 – Shoulders, Traps, and Forearms

ExerciseSetsReps
Seated Barbell Press36-10
Seated Arnold Press38-12
Dumbbell Lateral Raise310-15
Hammer Strength Press or Smith Press5 MinutesBurn
Upright Row38-12
Barbell Shrug or Dumbbell Shrug5 MinutesBurn
Seated Barbell Wrist Curl312-15
Barbell Static Hold5 MinutesBurn
Previous Article

Upper/Lower 4 Day Bodybuilding Workout

Next Article

Full Body Workout Routine for Maximum Muscle Growth | Spider X

Write a Comment

Leave a Comment

Your email address will not be published. Required fields are marked *

Subscribe to our Newsletter

Subscribe to our email newsletter to get the latest posts delivered right to your email.
Pure inspiration, zero spam ✨