Welcome to the 4-Day Maximum Mass Workout, a comprehensive training program aimed at helping you achieve remarkable gains in muscle mass. Designed with precision, this workout routine combines a carefully selected blend of compound movements and isolation exercises, alongside intense five-minute burn sets that deliver high impact. By adhering to this program, you will effectively target multiple muscle groups, ignite hypertrophy, and unlock your full muscle-building potential. Prepare yourself for an extraordinary journey towards attaining the physique you’ve always desired.
Summary of the 4 Day Maximum Mass Workout Split
Duration: 12 Weeks
Day 1 – Back & Biceps
| Preview | Exercise | Sets | Reps | Muscle Group |
|---|---|---|---|---|
| Deadlift | 2 | 5 | Hamstrings |
| One Arm Dumbbell Row | 3 | 8-12 | Upper Back |
| Wide Grip Pull Up or Lat Pull Down | 3 | 10-12 | Lats |
| Barbell Row | 3 | 8-12 | Upper Back |
| Seated Cable Row or Machine Row | 5 Minutes | Burn | Upper Back |
| EZ Bar Preacher Curl | 3 | 10-12 | Biceps |
| Concentration Curl (LEFT and RIGHT) | 3 | 10-12 | Biceps |
| Seated Dumbbell Curl | 5 Minutes | Burn | Biceps |
Day 2 – Chest & Triceps
| Preview | Exercise | Sets | Reps | Muscle Group |
|---|---|---|---|---|
| Bench Press | 3 | 6-10 | Chest |
| Incline Dumbbell Bench Press | 3 | 8-12 | Chest |
| Chest Dip | 3 | AMRAP* | Chest |
| Cable Crossover or Pec Dec | 3 | 12-15 | Chest |
| Machine Press or Hammer Strength Press | 3 | 8-12 | Chest |
| EZ Bar Skullcrusher | 3 | 10-12 | Triceps |
| Two Arm Seated Dumbbell Extension | 3 | 8-12 | Triceps |
| Cable Tricep Extension | 5 minutes | burn | Triceps |
** Day 3 – OFF **
Day 4 – Quads, Hamstrings, and Calves
| Preview | Exercise | Sets | Reps | Muscle Group |
|---|---|---|---|---|
| Squat | 3 | 6-10 | Quads |
| Leg Press | 3 | 15-20 | Quads |
| Hack Squat or Dumbbell Lunge | 3 | 8-12 | Quads |
| Leg Extension | 5 Minutes | Burn | Quads |
| Stiff Leg Deadlift | 3 | 8-12 | Hamstrings |
| Leg Curl | 5 Minutes | Burn | Hamstrings |
| Standing Calf Raise | 3 | 10-15 | Calves |
| Seated Calf Raise | 5 Minutes | Burn | Calves |
Day 5 – Shoulders, Traps, and Forearms
| Preview | Exercise | Sets | Reps | Muscle Group |
|---|---|---|---|---|
| Seated Barbell Press | 3 | 6-10 | Shoulders |
| Seated Arnold Press | 3 | 8-12 | Shoulders |
| Dumbbell Lateral Raise | 3 | 10-15 | Shoulders |
| Hammer Strength Press or Smith Press | 5 Minutes | Burn | Shoulders |
| Upright Row | 3 | 8-12 | Traps |
| Barbell Shrug or Dumbbell Shrug | 5 Minutes | Burn | Traps |
| Seated Barbell Wrist Curl | 3 | 10-15 | Forearms |
| Barbell Static Hold | 5 Minutes | Burn | Forearms |
