Maximum Mass Workout only Four Days a Week

Description of Exercise

This moderate-level muscle-building exercise is appropriate for lifters who:

Possess novice gains under their belt and have faith in their ability to acquire muscle.

Possess a firm understanding of proper form for the main complex exercises.

Understand how to put up a successful diet plan for gaining muscle.

Regarding The Four-Day Workout

Overload

The process of growing muscle requires overload. Strive to complete every set for the maximum number of repetitions; end a set when you sense that your form is faltering or that you might not be able to complete the next rep. Avoid training for failure. The idea is to promote development rather than destroy your body and central nervous system.

As often as feasible, when it makes sense, increase the weight in each exercise. For each set of a particular exercise, I advise using the same weight; only increase the weight when you can complete a comfortable number of reps on each set.

Rep Ranges

Rep ranges are only recommendations. Going above them, or perhaps a hair under, is OK. Once more, there is too much magic. Rep ranges are only an instrument.

Burn Times of Five Minutes

You will execute a five-minute burnout session for each body part. These are harsh settings. Select a weight that will allow you to perform 12–15 repetitions with it. You complete as many repetitions as you can with that weight in five minutes, pausing sets as necessary. Take only a little break to regain your equilibrium and breathe, and then begin performing further reps.

Sets and repetitions have no place during 5-minute burnout periods. Their goal is to exhaust a muscle that is already worn out. Don’t worry about how many total sets you complete; don’t even count them. Rather, aim to complete as many repetitions as you can in five minutes, taking any breaks you require to stay alive.

Split 4-Day Maximum Mass Workout

Day 1: Biceps and Back

Day 2: Triceps and Chest

Day 3: Relax

Day 4: Hamstrings, calves, and quadriceps

Day 5: Forearms, Shoulders, and Traps

Day 6: Relax

Day 7: Relax

First Day: Biceps and Back

Exercise	Sets	Reps
Deadlift	2	5
One Arm Dumbbell Row	3	8-12
Wide Grip Pull Up	3	10-12
Barbell Row	3	8-12
Seated Cable Row	5 min.	Burn
EZ Bar Preacher Curl	3	10-12
Concentration Curl	3	10-12
Seated Dumbbell Curl	5 min.	Burn

The second day: Triceps and Chest

Exercise	Sets	Reps
Bench Press	3	8
Incline Dumbbell Bench Press	3	8-12
Chest Dip	3	Possible Numbers
Cable Crossover or Pec Dec	3	8-12
Dumbbell Bench Press	5 min.	Burn
EZ Bar Skullcrusher	3	8-12
Two Arm Seated Dumbbell Extensiom	3	8-12
Cable Tricep Extension	5 min.	Burn

The Fourth Day: Hamstrings, calves, and quadriceps

Exercise	Sets	Reps
Squat	3	6-10
Leg Press	3	15-20
Hack Squat	3	8-12
Leg Extension	5 min.	Burn
Stiff leg Deadlift	3	8-12
Leg Curl	5 min.	Burn
Standing Calf Raise	3	10-15
Seated Calf Raise	5 min.	Burn

The Fifth Day: Forearms, Shoulders, and Traps

Exercise	Sets	Reps
Seated Barbell Press	3	6-10
Seated Arnold Press	3	8-20
Dumbbell Lateral Raise	3	10-15
Hammer Strength or Smith Press	5 min.	Burn
Upright Row	3	8-12
Barbell Shrug or Dumbbell Shrug	5 min.	Burn
Seated Barbell Wrist Raise	3	12-15
Barbell Static Hold	5 min.	Burn

Arun Bhagat

As a seasoned content writer specialized in the fitness and health niche, Arun Bhagat has always wanted to promote wellness. After gaining proper certification as a gym trainer with in-depth knowledge of virtually all the information related to it, he exercised his flair for writing interesting, informative content to advise readers on their healthier lifestyle. His topics range from workout routines, nutrition, and mental health to strategies on how to be more fit in general. His writing is informative but inspiring for people to achieve their wellness goals as well. Arun is committed to equipping those he reaches with the insights and knowledge gained through fitness.