4 Day Maximum Mass Workout

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HOME (/) WORKOUTS (/WORKOUTS/MAIN.HTML) MUSCLE BUILDING (/WORKOUTS/MUSCLE-BUILDING.HTML) 4 DAY MAXIMUM MASS WORKOUT
4 Day Maximum Mass Workout

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A mass building routine that features a great combination of effective compound and
isolation lifts along with high impact 5 minute burn sets.
Workout Summary
Build Muscle, Lose Fat

& Stay Motivated!
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First Name
Email
Main Goal:
Build Muscle
Workout Type:
Split
Training Level:
Intermediate
Days Per Week:
Equipment Required:
Barbell, Bodyweight, Dumbbells, Machines
Target Gender:
Male & Female
Author:
Steve Shaw (/authors/steve-shaw.html)
Workout Description
This is an intermediate muscle building workout (/workouts/muscle-building.html) for lifters who:
1. Have experienced beginner gains and are confident they know how to build muscle
(http://www.muscleandstrength.com/).
2. Have a solid grasp of exercise form on the major compound movements (/exercises/compound.html).
3. Know how to set up an effective muscle building eating plan (/diet-plans).
Overload. Overload is critical to the muscle building process. Push each set for the maximum number of
reps, stopping that set either when you feel your form is slipping, or if you feel like you may fail on the next
rep. Do not train to failure. The point is to stimulate growth, not annihilate your body and central nervous
system.
Your Goal
Build Muscle
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Add weight to each exercise as frequently as possible, when it makes sense. I recommend using the same
weight for every set of a given exercise, and when you are able to perform a comfortable number of reps on
each set, add weight.
Rep Ranges. Rep ranges are simply a guideline. It's is ok to go over them, or a hair under at times. Again,
the magic is overload. Rep ranges are simply a tool.
5 Minute Burn Periods. For each body part you will perform a 5 minute burn out period. These sets are
brutal. Pick a weight that allows you to perform about 12-15 reps. Over a 5 minute period you perform as
many reps as possible with that weight, starting and stopping sets as needed. Rest only long enough to
catch your bearings and breathe, and then start knowing out more reps.
5 minute burn out periods are not about sets and reps. They are about finishing off an already fatigued
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muscle. Don't obsess (or even count) over how many total sets you do. Instead, try to do as many reps as
possible in 5 minutes using whatever rest periods you need to survive.
Cardio Igniter
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4 Day Maximum Mass Workout Split
Support Your Best Performance

and Get Ripped While Doing It!*
View all top supplements (/store/top-
Day 1 - Back (/exercises/middle-back.html) and Biceps (/exercises/biceps.html)
sellers.html)
Day 2 - Chest (/exercises/chest.html) and Triceps (/exercises/triceps.html)

Day 3 - OFF
Day 4 - Quads (/exercises/quads.html), Hamstrings (/exercises/hamstrings.html) and Calves
(/exercises/calves.html)
Day 5 - Shoulders (/exercises/shoulders.html), Traps (/exercises/traps.html) and Forearms
(/exercises/forearms.html)
Day 6 - OFF
Day 7 - OFF
(/store/giveaways)
Day 1
Find us on Facebook
Back and Biceps

Exercise
Sets
Reps
Deadlift (/exercises/deadlifts.html)
One Arm Dumbbell Row (/exercises/one-arm-dumbbell-
8-12
10-12
Barbell Row (/exercises/bent-over-barbell-row.html)
8-12
Seated Cable Row (/exercises/seated-row.html) or
5 Minutes
Burn
EZ Bar Preacher Curl (/exercises/ez-bar-preachercurl.html)
10-12
Concentration Curl (/exercises/concentration-cur.html)
10-12
Seated Dumbbell Curl (/exercises/alternate-seateddumbbell-curl.html)
5 Minutes
Burn
Muscle and Strength

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row.html)
Wide Grip Pull Up (/exercises/wide-grip-pull-up.html) or
Lat Pull Down (/exercises/lat-pull-down.html)
Machine Row (/exercises/machine-row.html)
Day 2
Expert Guides
(/expert-guides/muscle-building)
Chest and Triceps

Exercise
Sets
Reps
Bench Press (/exercises/barbell-bench-press.html)
6-10
Incline Dumbbell Bench Press (/exercises/inclinedumbbell-bench-press.html)
8-12
Chest Dip (/exercises/chest-dip.html)
AMAP*
Cable Crossover (/exercises/cable-crossovers.html) or

Pec Dec (/exercises/pec-dec.html)
12-15
Machine Press (/exercises/hammer-strength-bench-
5 Minutes
Burn
(/expert-guides/fat-loss)
press.html) or Dumbbell Bench Press
(/expert-guides/whey-protein)
(/exercises/dumbbell-bench-press.html)
Pre-Workout Supplements (/expert-
EZ Bar Skullcrusher (/exercises/ez-bar-
8-12
8-12
5 Minutes
Burn
skullcrusher.html)
Two Arm Seated Dumbbell Extension (/exercises/twoarm-dumbbell-extension.html)
Cable Tricep Extension (/exercises/tricep-
BCAA Powder Supplements (/expertguides/bcaas)

(/store/category/protein.html)
View all (/expert-guides)
Day 4
Quads, Hamstrings and Calves
Exercise
Sets
Reps
Squat (/exercises/squat.html)
6-10
Leg Press (/exercises/45-degree-leg-press.html)
15-20
Hack Squat (/exercises/hack-squat.html) or Dumbbell
8-12
Leg Extension (/exercises/leg-extension.html)
5 Minutes
Burn
Stiff Leg Deadlift (/exercises/stiff-leg-deadlift-aka-
8-12
Leg Curl (/exercises/leg-curl.html)
5 Minutes
Burn
Standing Calf Raise (/exercises/standing-calf-
10-15
5 Minutes
Burn
Exercise
Sets
Reps
Seated Barbell Press (/exercises/seated-shoulder-
6-10
Seated Arnold Press (/exercises/seated-arnoldpress.html)
8-12
Dumbbell Lateral Raise (/exercises/dumbbell-lateralraise.html)
10-15
Hammer Strength Press

(http://www.muscleandstrength.com/exercises/smithmachine-shoulder-press.html) or Smith Press
(http://www.muscleandstrength.com/exercises/smithmachine-shoulder-press.html)
5 Minutes
Burn
Upright Row (/exercises/upright-row.html)
8-12
Barbell Shrug (/exercises/barbell-shrug.html) or

Dumbbell Shrug (/exercises/dumbbell-shrugs.html)
5 Minutes
Burn
Seated Barbell Wrist Curl (/exercises/barbell-wristcurl.html)
12-15
Barbell Static Hold
5 Minutes
Burn
Lunge (/exercises/dumbbell-lunge.html)
romanian-deadlift.html)
raise.html)
Day 5
Shoulders, Traps and Forearms
press.html)
*AMAP = As many as possible.
How to Gain Weight (/expertguides/weight-gain)
Protein Powders Guide
extension.html)
Seated Calf Raise (/exercises/seated-calf-raise.html)
guides/pre-workout)
Barbell Static Holds. Instead of performing reps you simply hold the bar as long as possible.
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RATE & SHARE
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Pow er Muscle Burn 5 Day
Pow erbuilding Split
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(/w orkouts/shaun--s-3-daym uscle-building-split.htm l)

Pack on m ass in only 3 days
per w eek!
(/w orkouts/shaun--s-3-daym uscle-building-split.htm l)
ABOUT THE AUTHOR

Steve Shaw (/authors/steve-shaw.html)
Average: 4.2 (101 votes)
Steve is a powerlifter who has also spent 20 years

training in bodybuilding. He is a national level competitor
training for a raw 700 deadlift and 500 bench.
Share
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Comments (410)
Add a comment
flexdec
Posted Thu, 10/04/2012 - 16:45
Nice one Steve! Like the different rep ranges like in power muscle burn routine!
The static work is a nice add-on! Very complete routine!
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Steve
MWWTTYpnJMrTU3J_jkF1dLzoKCzp_TMLlGVdcyR5CA)
Posted Thu, 10/04/2012 - 19:39
reply (/comment/reply/46784/47183)
Thanks FD.
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Umair
Zy2uPosted Mon, 04/15/2013 - 15:04
WjvzHfhhMg)
Hello Steve,
Can i replace T-bar Row with dumbell row.Kindly suggest.
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Daniel Mederich
Posted Thu, 10/04/2012 - 17:01
Very intriguing wkout plan. Hopefully this helps me gain some mass while getting ripped
quick. Does anyone know if it'd be fine (other than exhausting) to add in 1.3 miles of cardio
between exercises. Also looking to add pool sessions on the off days to get in more cardio.
Trying to train quick for a Spartan Sprint halloween weekend.
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con
Posted Wed, 10/24/2012 - 08:05
cardio and adding mass dont exactly go hand in hand

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rate=2tu9rate=RGarrett
Lw EZHijZvbLxZuPfRITQOVxUg3e71v8hN8L9ik)
V8p0xy6khNo6cULKT_ugh7rNnNuOdSXdi45Posted Thu, 11/15/2012 - 16:49
4TZvU)
Long distance, granted 1.3miles isnt too far is not the best if your looking at gaining
mass. ive run a few 5k obstacle courses myself and i had to drop heavy lifting seriously
for a little while. (all in all body building= sprints short 15-30 min cardio) long distance
burns too many calories that you need to repair and build your body
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dmq3g0RfcGAmRo8631HDDg_ylYE)
0fEpqkKooBjDgATThmSnLsOWt4JOnIXw )
Posted Mon, 02/11/2013 - 19:39
why 1.3 exactly

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Zurita
Alex
Nb1GSygDMAUe3GtMou4AgeLk)
Posted Thu, 10/04/2012 - 17:05
i wanna try this next week, sounds pretty good thanks, by the way what you mean with 5 min
to burn, i need to do Dumbbell Bench Press for 5 min ?
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Ia7HBSteve
2c80SWUdyYikEacPosted Thu, 10/04/2012 - 19:41
x6FhatyAs)
Yes, taking short rests when needed. The specifics are listed in the description.
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rate=b82OvyGdEy9nj1Qbkez54i7Marco
9Snh4Mi6l8640scWQw 8)
Posted Thu, 04/25/2013 - 12:24
Hello Steve.
It's enough to exercise a grup of muscles once a week ? Maybe you have to exercise
them more? Like twice a week with more intensity the first day and less the second
time during the week. I mean alternating , rotation . Following your 4 day program
and at the end exercise for a 10-15 min a dif muscle . Ex today I'm gonna exercise
legs as the program. May I do some bicipts or shoulders at the end? Again, it's
enough to exercice once a week to get mass????
Thank you!
Marco
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Daniel Mederich
Posted Thu, 10/04/2012 - 17:10
Very intriguing workout routine. Does anyone know whether adding in 1.3 miles of cardio
between every exercise would be fine (other than exhausting) on the muscles during this
routine? Also I plan to add in pool time, maybe 1500 meters every off day. My point is to train
quick ( about 3 weeks) for a Spartan Sprint halloween weekend and I think this could help me
gain mass and get ripped quick.
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Landon
y783kfdQ)
Posted Thu, 10/04/2012 - 20:31
I have to workout 4 days straight due to my schedule. Will this workout still be ok with that
type of schedule and no rest?
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Steve
Posted Fri, 10/05/2012 - 11:40
Not optimal, but that should be ok as long as you eat and sleep big.
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Matarazzo
PPmrGa3E3e_WqdM4daQ1g_jels)
GbW6Q8CZQVYex557aqbbaeyGcNAWZfkM_SpIeC03U)
Posted Thu, 10/04/2012 - 20:40
Ive been trying to create a workout plan like this. Im an ectomorph and been utilizing big lifts
like this. I want to stay as cut as a can while building serious muscle. This is exactly what i
needed to organize my lifts. Thanks steve
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Farooq
H2Wu7E7w sbPhzRiOznaQHnFI4maltxUCqJq60)
Posted Thu, 10/04/2012 - 20:47
Hi steve......hope u doing fine

Well this workout seems to have a similar philosphy of your earlier Muscle burn workouts
right?.....i have just started your 4 day power muscle burn.....well i made few changes but the
base is pretty same.....would try out this workout in November...Take care
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Jasen
U)
Posted Thu, 10/04/2012 - 23:45
Hi Steve,
I wanna ask about is it ok if I change the routine to chest and bicep to be worked out together
in one day and tricep and back to be worked out in another day?
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rate=jYcFIrate=yAhfmSteve
8IPdq9GUXCENiVZEW7eT_3NQOyTf59s5L3U1xiCy7U0c7sqzngKOw z0LuEw c)
Posted Fri, 10/05/2012 - 12:15
bqw 0XVbvzTw
o) it stands, no. Your triceps would be
Not as
like this would work:
fatigued heading into chest day. Something
Day 1 - Shoulders, Traps and Forearms

Day 2 - Back and Triceps
Day 3 - OFF
Day 4 - OFF
Day 5 - Quads, Hamstrings and Calves
Day 6 - Chest and Biceps
Day 7 - OFF
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LTFa5RfstYCCA)
Posted Thu, 10/04/2012 - 23:49
Can this workout be condensed to a 3-day schedule?

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Steve
Posted Fri, 10/05/2012 - 12:16
Yes, but it would require some precision planning. Perhaps in the future I can add a 3day variation.
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Posted Fri, 10/05/2012 - 01:27
P8w lMXTSEqr94oXv61VIh72JaUQQTM3rK0TlPo8)this workout plan! im going to do
thank you for
this workout for nex 8week.
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SeNSuLDzVizamo5OosEbFFi8Steve
Amd4z3Posted Fri, 10/05/2012 - 12:16
Kw )
Get big!
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Posted Fri, 10/05/2012 - 07:09
Njw 7WO4ujUCeKTrG8vw s46uc8)
when you do the barbell static holds how do you hold the bar? like just hanging there, mid
rep or what?
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Steve
Srk0fgM9HciF8vM0q7NTC2A6jPkpFPosted Fri, 10/05/2012 - 12:17
fA)
Yes, just hold the bar as long as possible. Hold the bar in a rack that has high safety pins
or bars, so when you drop it you're not going to get kicked out of your gym.
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Tyler
h7w hvJPAhXLB1iTG2Jbm0gfOhiOG8)
Posted Sat, 10/06/2012 - 08:17
Are you putting any weight on the bar?

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Steve
Posted Sat, 10/06/2012 - 19:42
Absolutely. As much as you can lift :)
Sagar
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maximummaximummass- massw orkout?w orkout?
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d8RG4cCqncgHgSD4reyM2K_Gjw )
)
Posted Fri, 10/05/2012 - 16:32
Hi Steve sir, nice routine and always different reps like to workout in that way, I have been
following the compound only routines with small changes from past 4 weeks and have
improved a lot.... Can I get defined muscles by following the same routine by increasing the
repetitions and by adding cardio to the off days....
Thank you sir.....
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fpU8NXqLo4)
Posted Mon, 10/08/2012 - 10:44
Defined muscles come from:

1) Adding muscle.
2) Reducing fat.
My recommendation is to pick a single goal to focus on at a time. This workout can help
you with the first goal.
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rate=ZZMW1zGWw 4jeremy
Posted Fri, 10/05/2012 - 20:39
qEZQ50cKng1EpDKmVMVRLL6x9kSC_Pg)
I have a pinched ulnar nerve and a pinched nerve in my neck at c5-c6. Because of this the
grip in my left hand is extremely weak and my pinky and thumb have started to atrophy, but it
is responding and getting stronger. That being said what would you recommend for rest
periods between sets? If I keep my rest between 60 seconds and under then my grip gives
out after 4-5 reps. My doctor says that as long as I keep making improvements in strength
then surgery is off the table. I lost 40 pounds following Bill Phillips 5-25 workout but I'm
interested in building muscle mass now and strengthening my neck and grip and much as
possible.
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mFoBeAqPAtZpmvkHw )
Posted Mon, 10/08/2012 - 10:46
For muscle building I would rest at least 2 minutes between sets of compound lifts, and
maybe 60-90 between sets of isolation moves. Go a little longer if you need time for your
grip to recover.
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Bryant
lm5t5mLjlRqgOADZB7CrRe94J5SYc)
Posted Fri, 10/05/2012 - 20:44
one question Steve, if you just swap day 1 with day 2 and everything else is the same would
cause a big difference?
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Steve
Posted Mon, 10/08/2012 - 10:50
That should work ok.

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Jacob
CSANAPosted Sat, 10/06/2012 - 11:25
pfbWzMPRcof0msY)
Hey AfCX0Y9w
Steve, would
it be fine if I add Abdominal workouts in my
schedule? would this work ?
Day 1 - Chest and Biceps

Day 2 - Quads, Hamstrings, Calves and Abdominals
Day 3 - OFF
Day 4 - Back and Triceps
Day 5 - Shoulders, Traps, Forearms and Abdominals
Day 6 - OFF
Day 7 - OFF
Thank you
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Steve
IP8JMKZDRDPJFXzst5alBtyiTyFvWcu_E)
Posted Mon, 10/08/2012 - 10:51
That works.
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Mb29SP5s)
)
Posted Sun, 10/07/2012 - 17:46
I normally train my Chest and Back one day, then Biceps and Triceps another. Would it be ok
to do that with this routine? So instead of the Chest and Tricep, I would merge all the chest
exercises with the back exercises?
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rate=fTvvEzMZtWta2dHiqJn6Ovo5yD24lelAmqvG1EWixus)
rate=llnnfLZSteve
_gubKRXbdGKjGy5HidngjN2JWXw lr70abqo)
Posted Mon, 10/08/2012 - 10:51
I would have to see the layout of the entire workout to comment. Best to post that in the
forum:
http://www.muscleandstrength.com/forum/ (http://www.muscleandstrength.com/forum/)
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Ben
Posted Tue, 10/09/2012 - 13:02
Never mind, I just followed the workout as it's shown here, and I've got that lovely
muscle burn which I haven't felt in a long time with my old regime! Loving it so far,
thanks.
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w orkout?
rate=zkIfkBHKKrate=jPRfOtkn0TqiYY4vYaLO4oXK_volk
ssbb- L680l_xCaQSZ8ORNQ)
Posted Mon, 10/08/2012 - 17:45
DKQWD38_3Wjl5W0AUKhOOT_kqHk4)
Found this workout looked great just finished day 1 did not finish reached muscle failure at
concentration curls. I've worked out on and off for years but am woundering if this is the best
workout for me or if there is one you would recommended for someone after a six month
break maybe longer.
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w orkout?
rate=sUziiWcERmHw
rate=NP3e- UUCbBi8DDrzkSteve
jsPw Rv5jObSB5eFqJA)
FlK28jzeLBmYbvr375YqMd5Qh9ZFWksLVFSPHc)
Posted Mon, 10/15/2012 - 09:31
Hi Volk,
Take is slow for a few weeks, ease into things and then you could go full speed with this
workout.
(/w 6
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rate=BrD5dAlasmawi
_X3w DNFg9CG5y918kGdyc1Ps7SR_ZfrLxd8rw )
Posted Tue, 10/09/2012 - 01:12
Hi Steve,
I realy likes your workouts.
I'm confused about two workouts which are this one and the "Power Muscle Burn 5 Day
Powerbuilding Split", which one is better for the lower body part (quads, Hamstrings)
I'd like to know whats the different between muscle and power sets is it the number of reps or
the way of performing each of.
thanks
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rate=G9m9WdlgTaitl4_gcxn6INjtDMjew Qgw _SgRFBKPRRw )
Steve
Posted Mon, 10/15/2012 - 09:33
Power sets are more strength focused. They help build muscle, but in a different way.
(/w 9
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Jonathan
Posted Wed, 10/10/2012 - 19:44
Are the workouts for each day designed to be comleted in order? Can they be switched
around if a machine or weight is not available at the moment?
(/w 8
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q4YFXVmZEyI)
SCva9HOUUx9IA)
Steve
Posted Mon, 10/15/2012 - 09:34
Perform them in the order listed.

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Posted Thu, 10/11/2012 - 00:45
Hey steve i was wondering for each set how much weight should i go up by?
(/w 5
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diQjMLGyAuvAyLsnKF0Dju_PpMxif7w )
Steve
Posted Mon, 10/15/2012 - 09:36
From the workout description:

"I recommend using the same weight for every set of a given exercise, and when you are
able to perform a comfortable number of reps on each set, add weight."
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w odxFW58jpih7vbBlWhFv3v6YvkIU)
Posted Thu, 10/11/2012 - 09:53
Hey Steve. Can you give me an ideal calorie/carb/protein intake a day to gain 30 pounds
from 150 as quick as possible? And an estimated time that it would take. My brother got me
on this split and it has kicked my ass. Thanks!
(/w 6
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Steve
Posted Mon, 10/15/2012 - 09:38
I would start with 4000 calories per day and 200-250 grams of protein per day. Carbs
and fats will fill in the blanks naturally. I wouldn't worry about counting them as much as
counting protein.
You want to gain about 2 pounds a month your first year.
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MFLWGJw uC2Iw h6yWlruXUoOa6rhVEUqjaiY)
Maddix
Posted Thu, 10/11/2012 - 16:17
On the off days would it be advisable to run up to 10 miles?

(/w 4
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Steve
Posted Mon, 10/15/2012 - 09:38
vLrNkVYKcQikbJlxtSfc3CUEA)
If that's what you enjoy doing, by all means.

(/w 8
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cEsDuYiSbWCw
jVDtw oA))
Posted Thu, 10/11/2012 - 16:41
Can I do in 2 of the days off Pilates and Yoga ? That won't be affect my muscles growth ?
(/w 3
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rate=QREGSV3sWCJhKGXC8pna3AYHd1yymGB0XrLV_LZcbec)
Steve
Posted Mon, 10/15/2012 - 09:39
Yes you can do them. No they won't impact gains.

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4 Day Maximum Mass Workout Split

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Day 1 - Back (/exercises/middle-back.html) and Biceps (/exercises/biceps.html)

Day 2 - Chest (/exercises/chest.html) and Triceps (/exercises/triceps.html)

Back and Biceps

One Arm Dumbbell Row (/exercises/one-arm-dumbbell-

Barbell Row (/exercises/bent-over-barbell-row.html)

Seated Cable Row (/exercises/seated-row.html) or

EZ Bar Preacher Curl (/exercises/ez-bar-preachercurl.html)

Concentration Curl (/exercises/concentration-cur.html)

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Machine Row (/exercises/machine-row.html)

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Incline Dumbbell Bench Press (/exercises/inclinedumbbell-bench-press.html)

Chest Dip (/exercises/chest-dip.html)

Cable Crossover (/exercises/cable-crossovers.html) or

Machine Press (/exercises/hammer-strength-bench-

press.html) or Dumbbell Bench Press

Pre-Workout Supplements (/expert-

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Hack Squat (/exercises/hack-squat.html) or Dumbbell

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Stiff Leg Deadlift (/exercises/stiff-leg-deadlift-aka-

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Seated Arnold Press (/exercises/seated-arnoldpress.html)

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Hammer Strength Press

Upright Row (/exercises/upright-row.html)

Barbell Shrug (/exercises/barbell-shrug.html) or

Seated Barbell Wrist Curl (/exercises/barbell-wristcurl.html)

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*AMAP = As many as possible.

How to Gain Weight (/expertguides/weight-gain)

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Seated Calf Raise (/exercises/seated-calf-raise.html)

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