This 4 day mass split for mass exercise plan will strengthen and add mass to your muscles, while increasing your endurance.  For this routine, you will want to focus on low to medium rep counts (6-8) per set. You will notice seven days are listed, even though this is a 4 day split routine.  We wanted to show the rest days as well.  You will be working quite hard on these 4 days, so you will need adequate rest.  Also, ensure you are taking a proper recovery drink or protein drink within an hour post workout.

 

Day 1

Chest/Biceps

  • Incline Bench Press x 3
  • Flat Bench Press x 3
  • Incline Dumbbell Press x 3
  • Decline Dumbbell Press x 3
  • Incline Dumbbell Fly x 5
  • Seated Preacher Curls x 3
  • Standing Wide-Outside Curls x 3
  • Straight-bar Curls x 3
  • 21’s x 3

Day 2:

Quads/Hamstrings

  • Squats/Smith Machine Squats x 4
  • Leg Press x 3
  • Standing Dumbbell Squats x 3
  • Leg Curls x 3
  • Calf Raises

Day 3:

Rest

Day 4:

Shoulders

  • Standing Lateral Raises x3
  • Standing Front Raises x 3
  • Shrugs x 4
  • Upright Rows x 3
  • Shoulder Press x 3

Day 5:

Back/Triceps

  • Lat Pull-downs x 3
  • T-Bar Rows x 3
  • Bent Over Rows w/straight bar x4
  • Pull ups x 2
  • Cable Pushdowns x 4
  • Close Grip Bench Press x 3
  • Skull Crushers w/dumbbells x 3
  • Cable Reverse Grip Pushdowns x 3

Day 6:

Rest

Day 7:

Rest

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