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4 Day Maximum Mass Workout Split: Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7

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Cosmin Nazare

This 4 day maximum mass workout split divides the body into sections that are worked over 4 consecutive days, with rest days between. Day 1 focuses on back and biceps. Day 2 targets chest and triceps. Day 3 is a rest day. Day 4 works quads, hamstrings and calves. Day 5 hits shoulders, traps and forearms. The last 2 days are also rest days, completing the 4 day cycle. Each day provides 3-5 exercises per muscle group along with set and repetition recommendations.

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4 Day Maximum Mass Workout Split: Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7

Uploaded by

Cosmin Nazare
138 views3 pages
This 4 day maximum mass workout split divides the body into sections that are worked over 4 consecutive days, with rest days between. Day 1 focuses on back and biceps. Day 2 targets chest and triceps. Day 3 is a rest day. Day 4 works quads, hamstrings and calves. Day 5 hits shoulders, traps and forearms. The last 2 days are also rest days, completing the 4 day cycle. Each day provides 3-5 exercises per muscle group along with set and repetition recommendations.

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This 4 day maximum mass workout split divides the body into sections that are worked over 4 consecutive days, with rest days between. Day 1 focuses on back and biceps. Day 2 targets chest and triceps. Day 3 is a rest day. Day 4 works quads, hamstrings and calves. Day 5 hits shoulders, traps and forearms. The last 2 days are also rest days, completing the 4 day cycle. Each day provides 3-5 exercises per muscle group along with set and repetition recommendations.

Copyright:

© All Rights Reserved
Download as DOCX, PDF, TXT or read online from Scribd
Download as docx, pdf, or txt
138 views3 pages

4 Day Maximum Mass Workout Split: Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7

Uploaded by

Cosmin Nazare
This 4 day maximum mass workout split divides the body into sections that are worked over 4 consecutive days, with rest days between. Day 1 focuses on back and biceps. Day 2 targets chest and triceps. Day 3 is a rest day. Day 4 works quads, hamstrings and calves. Day 5 hits shoulders, traps and forearms. The last 2 days are also rest days, completing the 4 day cycle. Each day provides 3-5 exercises per muscle group along with set and repetition recommendations.

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4 Day Maximum Mass Workout Split

Day 1 - Back and Biceps

Day 2 - Chest and Triceps

Day 3 - OFF

Day 4 - Quads, Hamstrings and Calves

Day 5 - Shoulders, Traps and Forearms

Day 6 - OFF

Day 7 - OFF

Day 1

Back and 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 and Triceps

Exercise Sets Reps


Bench Press 3 6-10
Incline Dumbbell Bench Press 3 8-12

Chest Dip 3 AMAP*

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

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

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