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4-Day Maximum Mass
by null
1 athletes joined
Program Description
A mass building routine that features a great combination of effective compound and isolation movements along with intense, high impact five minute burn sets.
Program Overview
Level
Intermediate
Goal
Bodybuilding
Equipment
Full Gym
Program Length
8 weeks
Time Per Workout
60 minutes
Created
Apr 09, 2024 01:04
Last Edited
May 07, 2024 10:32
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Week 1
1 / 8 Weeks
Day 1
1
Deadlift (Barbell)
2 Sets
5 Reps
2
Single Arm Row (Dumbbell)
3 Sets
8-12 Reps
3
Lat Pulldown
3 Sets
10-12 Reps
4
Barbell Row
3 Sets
8-12 Reps
5
Seated Row (Cable)
1 Set
5 mins
6
Preacher Curl (Barbell)
3 Sets
10-12 Reps
7
Concentration Curl
3 Sets
10-12 Reps
8
Seated Dumbbell Curl
3 Sets
10-12 Reps
Day 2
1
Bench Press (Barbell)
3 Sets
6-10 Reps
2
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
3
Dip (Bodyweight)
1 Set
AMRAP
4
Pec Deck (Machine)
3 Sets
12-15 Reps
5
Chest Press (Machine)
1 Set
5 mins
6
Skull Crusher
3 Sets
8-12 Reps
7
Tricep Extension (Dumbbell)
3 Sets
8-12 Reps
8
Tricep Pushdown (Cable)
1 Set
5 mins
Day 3
1
Squat (Barbell)
3 Sets
6-10 Reps
2
Leg Press
3 Sets
15-20 Reps
3
Hack Squat
3 Sets
8-12 Reps
4
Leg Extension
1 Set
5 mins
5
Stiff Leg Deadlift
3 Sets
8-12 Reps
6
Leg Curl
1 Set
5 mins
7
Standing Calf Raise
3 Sets
10-15 Reps
8
Seated Calf Raise
1 Set
5 mins
Day 4
1
Overhead Press (Barbell)
3 Sets
6-10 Reps
2
Arnold Press
3 Sets
8-12 Reps
3
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
4
Smith Press
1 Set
5 mins
5
Upright Row (Barbell)
3 Sets
8-12 Reps
6
Shrug (Dumbbell)
1 Set
5 mins
7
Wrist Curls
3 Sets
12-15 Reps
8
Reverse Wrist Curl (Barbell)
1 Set
5 mins
Day 1
1
Deadlift (Barbell)
2 Sets
5 Reps
2
Single Arm Row (Dumbbell)
3 Sets
8-12 Reps
3
Lat Pulldown
3 Sets
10-12 Reps
4
Barbell Row
3 Sets
8-12 Reps
5
Seated Row (Cable)
1 Set
5 mins
6
Preacher Curl (Barbell)
3 Sets
10-12 Reps
7
Concentration Curl
3 Sets
10-12 Reps
8
Seated Dumbbell Curl
3 Sets
10-12 Reps
Day 2
1
Bench Press (Barbell)
3 Sets
6-10 Reps
2
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
3
Dip (Bodyweight)
1 Set
AMRAP
4
Pec Deck (Machine)
3 Sets
12-15 Reps
5
Chest Press (Machine)
1 Set
5 mins
6
Skull Crusher
3 Sets
8-12 Reps
7
Tricep Extension (Dumbbell)
3 Sets
8-12 Reps
8
Tricep Pushdown (Cable)
1 Set
5 mins
Day 3
1
Squat (Barbell)
3 Sets
6-10 Reps
2
Leg Press
3 Sets
15-20 Reps
3
Hack Squat
3 Sets
8-12 Reps
4
Leg Extension
1 Set
5 mins
5
Stiff Leg Deadlift
3 Sets
8-12 Reps
6
Leg Curl
1 Set
5 mins
7
Standing Calf Raise
3 Sets
10-15 Reps
8
Seated Calf Raise
1 Set
5 mins
Day 4
1
Overhead Press (Barbell)
3 Sets
6-10 Reps
2
Arnold Press
3 Sets
8-12 Reps
3
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
4
Smith Press
1 Set
5 mins
5
Upright Row (Barbell)
3 Sets
8-12 Reps
6
Shrug (Dumbbell)
1 Set
5 mins
7
Wrist Curls
3 Sets
12-15 Reps
8
Reverse Wrist Curl (Barbell)
1 Set
5 mins
Day 1
1
Deadlift (Barbell)
2 Sets
5 Reps
2
Single Arm Row (Dumbbell)
3 Sets
8-12 Reps
3
Lat Pulldown
3 Sets
10-12 Reps
4
Barbell Row
3 Sets
8-12 Reps
5
Seated Row (Cable)
1 Set
5 mins
6
Preacher Curl (Barbell)
3 Sets
10-12 Reps
7
Concentration Curl
3 Sets
10-12 Reps
8
Seated Dumbbell Curl
3 Sets
10-12 Reps
Day 2
1
Bench Press (Barbell)
3 Sets
6-10 Reps
2
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
3
Dip (Bodyweight)
1 Set
AMRAP
4
Pec Deck (Machine)
3 Sets
12-15 Reps
5
Chest Press (Machine)
1 Set
5 mins
6
Skull Crusher
3 Sets
8-12 Reps
7
Tricep Extension (Dumbbell)
3 Sets
8-12 Reps
8
Tricep Pushdown (Cable)
1 Set
5 mins
Day 3
1
Squat (Barbell)
3 Sets
6-10 Reps
2
Leg Press
3 Sets
15-20 Reps
3
Hack Squat
3 Sets
8-12 Reps
4
Leg Extension
1 Set
5 mins
5
Stiff Leg Deadlift
3 Sets
8-12 Reps
6
Leg Curl
1 Set
5 mins
7
Standing Calf Raise
3 Sets
10-15 Reps
8
Seated Calf Raise
1 Set
5 mins
Day 4
1
Overhead Press (Barbell)
3 Sets
6-10 Reps
2
Arnold Press
3 Sets
8-12 Reps
3
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
4
Smith Press
1 Set
5 mins
5
Upright Row (Barbell)
3 Sets
8-12 Reps
6
Shrug (Dumbbell)
1 Set
5 mins
7
Wrist Curls
3 Sets
12-15 Reps
8
Reverse Wrist Curl (Barbell)
1 Set
5 mins
Day 1
1
Deadlift (Barbell)
2 Sets
5 Reps
2
Single Arm Row (Dumbbell)
3 Sets
8-12 Reps
3
Lat Pulldown
3 Sets
10-12 Reps
4
Barbell Row
3 Sets
8-12 Reps
5
Seated Row (Cable)
1 Set
5 mins
6
Preacher Curl (Barbell)
3 Sets
10-12 Reps
7
Concentration Curl
3 Sets
10-12 Reps
8
Seated Dumbbell Curl
3 Sets
10-12 Reps
Day 2
1
Bench Press (Barbell)
3 Sets
6-10 Reps
2
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
3
Dip (Bodyweight)
1 Set
AMRAP
4
Pec Deck (Machine)
3 Sets
12-15 Reps
5
Chest Press (Machine)
1 Set
5 mins
6
Skull Crusher
3 Sets
8-12 Reps
7
Tricep Extension (Dumbbell)
3 Sets
8-12 Reps
8
Tricep Pushdown (Cable)
1 Set
5 mins
Day 3
1
Squat (Barbell)
3 Sets
6-10 Reps
2
Leg Press
3 Sets
15-20 Reps
3
Hack Squat
3 Sets
8-12 Reps
4
Leg Extension
1 Set
5 mins
5
Stiff Leg Deadlift
3 Sets
8-12 Reps
6
Leg Curl
1 Set
5 mins
7
Standing Calf Raise
3 Sets
10-15 Reps
8
Seated Calf Raise
1 Set
5 mins
Day 4
1
Overhead Press (Barbell)
3 Sets
6-10 Reps
2
Arnold Press
3 Sets
8-12 Reps
3
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
4
Smith Press
1 Set
5 mins
5
Upright Row (Barbell)
3 Sets
8-12 Reps
6
Shrug (Dumbbell)
1 Set
5 mins
7
Wrist Curls
3 Sets
12-15 Reps
8
Reverse Wrist Curl (Barbell)
1 Set
5 mins
Day 1
1
Deadlift (Barbell)
2 Sets
5 Reps
2
Single Arm Row (Dumbbell)
3 Sets
8-12 Reps
3
Lat Pulldown
3 Sets
10-12 Reps
4
Barbell Row
3 Sets
8-12 Reps
5
Seated Row (Cable)
1 Set
5 mins
6
Preacher Curl (Barbell)
3 Sets
10-12 Reps
7
Concentration Curl
3 Sets
10-12 Reps
8
Seated Dumbbell Curl
3 Sets
10-12 Reps
Day 2
1
Bench Press (Barbell)
3 Sets
6-10 Reps
2
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
3
Dip (Bodyweight)
1 Set
AMRAP
4
Pec Deck (Machine)
3 Sets
12-15 Reps
5
Chest Press (Machine)
1 Set
5 mins
6
Skull Crusher
3 Sets
8-12 Reps
7
Tricep Extension (Dumbbell)
3 Sets
8-12 Reps
8
Tricep Pushdown (Cable)
1 Set
5 mins
Day 3
1
Squat (Barbell)
3 Sets
6-10 Reps
2
Leg Press
3 Sets
15-20 Reps
3
Hack Squat
3 Sets
8-12 Reps
4
Leg Extension
1 Set
5 mins
5
Stiff Leg Deadlift
3 Sets
8-12 Reps
6
Leg Curl
1 Set
5 mins
7
Standing Calf Raise
3 Sets
10-15 Reps
8
Seated Calf Raise
1 Set
5 mins
Day 4
1
Overhead Press (Barbell)
3 Sets
6-10 Reps
2
Arnold Press
3 Sets
8-12 Reps
3
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
4
Smith Press
1 Set
5 mins
5
Upright Row (Barbell)
3 Sets
8-12 Reps
6
Shrug (Dumbbell)
1 Set
5 mins
7
Wrist Curls
3 Sets
12-15 Reps
8
Reverse Wrist Curl (Barbell)
1 Set
5 mins
Day 1
1
Deadlift (Barbell)
2 Sets
5 Reps
2
Single Arm Row (Dumbbell)
3 Sets
8-12 Reps
3
Lat Pulldown
3 Sets
10-12 Reps
4
Barbell Row
3 Sets
8-12 Reps
5
Seated Row (Cable)
1 Set
5 mins
6
Preacher Curl (Barbell)
3 Sets
10-12 Reps
7
Concentration Curl
3 Sets
10-12 Reps
8
Seated Dumbbell Curl
3 Sets
10-12 Reps
Day 2
1
Bench Press (Barbell)
3 Sets
6-10 Reps
2
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
3
Dip (Bodyweight)
1 Set
AMRAP
4
Pec Deck (Machine)
3 Sets
12-15 Reps
5
Chest Press (Machine)
1 Set
5 mins
6
Skull Crusher
3 Sets
8-12 Reps
7
Tricep Extension (Dumbbell)
3 Sets
8-12 Reps
8
Tricep Pushdown (Cable)
1 Set
5 mins
Day 3
1
Squat (Barbell)
3 Sets
6-10 Reps
2
Leg Press
3 Sets
15-20 Reps
3
Hack Squat
3 Sets
8-12 Reps
4
Leg Extension
1 Set
5 mins
5
Stiff Leg Deadlift
3 Sets
8-12 Reps
6
Leg Curl
1 Set
5 mins
7
Standing Calf Raise
3 Sets
10-15 Reps
8
Seated Calf Raise
1 Set
5 mins
Day 4
1
Overhead Press (Barbell)
3 Sets
6-10 Reps
2
Arnold Press
3 Sets
8-12 Reps
3
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
4
Smith Press
1 Set
5 mins
5
Upright Row (Barbell)
3 Sets
8-12 Reps
6
Shrug (Dumbbell)
1 Set
5 mins
7
Wrist Curls
3 Sets
12-15 Reps
8
Reverse Wrist Curl (Barbell)
1 Set
5 mins
Day 1
1
Deadlift (Barbell)
2 Sets
5 Reps
2
Single Arm Row (Dumbbell)
3 Sets
8-12 Reps
3
Lat Pulldown
3 Sets
10-12 Reps
4
Barbell Row
3 Sets
8-12 Reps
5
Seated Row (Cable)
1 Set
5 mins
6
Preacher Curl (Barbell)
3 Sets
10-12 Reps
7
Concentration Curl
3 Sets
10-12 Reps
8
Seated Dumbbell Curl
3 Sets
10-12 Reps
Day 2
1
Bench Press (Barbell)
3 Sets
6-10 Reps
2
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
3
Dip (Bodyweight)
1 Set
AMRAP
4
Pec Deck (Machine)
3 Sets
12-15 Reps
5
Chest Press (Machine)
1 Set
5 mins
6
Skull Crusher
3 Sets
8-12 Reps
7
Tricep Extension (Dumbbell)
3 Sets
8-12 Reps
8
Tricep Pushdown (Cable)
1 Set
5 mins
Day 3
1
Squat (Barbell)
3 Sets
6-10 Reps
2
Leg Press
3 Sets
15-20 Reps
3
Hack Squat
3 Sets
8-12 Reps
4
Leg Extension
1 Set
5 mins
5
Stiff Leg Deadlift
3 Sets
8-12 Reps
6
Leg Curl
1 Set
5 mins
7
Standing Calf Raise
3 Sets
10-15 Reps
8
Seated Calf Raise
1 Set
5 mins
Day 4
1
Overhead Press (Barbell)
3 Sets
6-10 Reps
2
Arnold Press
3 Sets
8-12 Reps
3
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
4
Smith Press
1 Set
5 mins
5
Upright Row (Barbell)
3 Sets
8-12 Reps
6
Shrug (Dumbbell)
1 Set
5 mins
7
Wrist Curls
3 Sets
12-15 Reps
8
Reverse Wrist Curl (Barbell)
1 Set
5 mins
Day 1
1
Deadlift (Barbell)
2 Sets
5 Reps
2
Single Arm Row (Dumbbell)
3 Sets
8-12 Reps
3
Lat Pulldown
3 Sets
10-12 Reps
4
Barbell Row
3 Sets
8-12 Reps
5
Seated Row (Cable)
1 Set
5 mins
6
Preacher Curl (Barbell)
3 Sets
10-12 Reps
7
Concentration Curl
3 Sets
10-12 Reps
8
Seated Dumbbell Curl
3 Sets
10-12 Reps
Day 2
1
Bench Press (Barbell)
3 Sets
6-10 Reps
2
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
3
Dip (Bodyweight)
1 Set
AMRAP
4
Pec Deck (Machine)
3 Sets
12-15 Reps
5
Chest Press (Machine)
1 Set
5 mins
6
Skull Crusher
3 Sets
8-12 Reps
7
Tricep Extension (Dumbbell)
3 Sets
8-12 Reps
8
Tricep Pushdown (Cable)
1 Set
5 mins
Day 3
1
Squat (Barbell)
3 Sets
6-10 Reps
2
Leg Press
3 Sets
15-20 Reps
3
Hack Squat
3 Sets
8-12 Reps
4
Leg Extension
1 Set
5 mins
5
Stiff Leg Deadlift
3 Sets
8-12 Reps
6
Leg Curl
1 Set
5 mins
7
Standing Calf Raise
3 Sets
10-15 Reps
8
Seated Calf Raise
1 Set
5 mins
Day 4
1
Overhead Press (Barbell)
3 Sets
6-10 Reps
2
Arnold Press
3 Sets
8-12 Reps
3
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
4
Smith Press
1 Set
5 mins
5
Upright Row (Barbell)
3 Sets
8-12 Reps
6
Shrug (Dumbbell)
1 Set
5 mins
7
Wrist Curls
3 Sets
12-15 Reps
8
Reverse Wrist Curl (Barbell)
1 Set
5 mins