4 Day Mass Split Weight Lifting Routine

This is one of our weight lifting workouts developed for rapid mass gain. For anyone interested in utilizing weight lifting workouts to build size, a four day split routine can provide ample training volume to see results in a relatively brief period. After utilizing this 4 day mass split for six to eight weeks, you may choose to progress to a program that will develop your newly acquitted mass into a more defined muscular structure. This can be achieved by employing weight lifting workouts that incorporating more “toning” with high repetition sets. One of the best complete systems for mass building is Michael Mejia’s Scrawny to Brawny. It’s a multi-phase progression that is suitable for building and maintaining mass.

Weight Lifting Workouts Selection: 4 Day Mass Split

Objective: muscle mass gain

Split: 4 days per Week

Workout Durations: 45 minutes per split

Split 1: biceps, triceps, abdominals

Preacher Curl: 10, 8, 6

Concentration Curl: 10, 8, 6

Cable Curl: 10, 8, 6

Close Grip Bench Press: 10, 8, 6

Dips: 10, 8, 6

2-Arm Dumbell Extension: 10, 8, 6

Tricep Push-Down: 10, 8, 6

Weighted Cable Crunch: 20, 15, 10

Cable Torso Rotation: 20, 15, 10

Split 2: hamstrings, quadriceps, calves

Deadlift: 10, 8, 6

Hamstring Curl: 10, 8, 6

Squat: 10, 8, 6

Dumbbell Lunge: 10, 8, 6

Calf Raise: 20, 15, 10

Split 3: back, abs

Cable Shrug: 10, 8, 6

Dumbbell Row: 10, 8, 6

Seated Cable Row: 10, 8, 6

Lat Pull Down: 10, 8, 6

Weighted Cable Crunch: 20, 15, 10

Cable Torso Rotation: 20, 15, 10

Split 4: shoulders, chest

Bench Press: 10, 8, 6

Incline Dumbbell Press: 10, 8, 6

Pec Flyes: 10, 8, 6

Dumbbell Lat Raise: 10, 8, 6

Military Press: 10, 8, 6

Again, use this routine for approximately eight weeks along with proper nutrition and adequate protein and calorie intake to rapidly build muscle mass. This can be followed by any number of weight lifting workouts to incorporate definition after the mass building phase is completed.

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