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4-Day Maximum Mass

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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
    Jun 24, 2025 02:55

Summary

Unlock your potential with the 4-Day Maximum Mass program, a comprehensive 8-week training plan designed to build serious muscle. This program focuses on compound lifts and targeted exercises, ensuring you hit all major muscle groups effectively within just four days a week. With a mix of barbell, dumbbell, and machine workouts, you’ll maximize strength and hypertrophy while keeping your training fresh and engaging. Get ready to transform your physique and achieve the gains you've been striving for!
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4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5 reps
-
2
Single Arm Row (Dumbbell)
3
8-12 reps
-
3
Lat Pulldown
3
10-12 reps
-
4
Barbell Row
3
8-12 reps
-
5
Seated Row (Cable)
1
5 mins
-
6
Preacher Curl (Barbell)
3
10-12 reps
-
7
Concentration Curl
3
10-12 reps
-
8
Seated Dumbbell Curl
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5 reps
-
2
Single Arm Row (Dumbbell)
3
8-12 reps
-
3
Lat Pulldown
3
10-12 reps
-
4
Barbell Row
3
8-12 reps
-
5
Seated Row (Cable)
1
5 mins
-
6
Preacher Curl (Barbell)
3
10-12 reps
-
7
Concentration Curl
3
10-12 reps
-
8
Seated Dumbbell Curl
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5 reps
-
2
Single Arm Row (Dumbbell)
3
8-12 reps
-
3
Lat Pulldown
3
10-12 reps
-
4
Barbell Row
3
8-12 reps
-
5
Seated Row (Cable)
1
5 mins
-
6
Preacher Curl (Barbell)
3
10-12 reps
-
7
Concentration Curl
3
10-12 reps
-
8
Seated Dumbbell Curl
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5 reps
-
2
Single Arm Row (Dumbbell)
3
8-12 reps
-
3
Lat Pulldown
3
10-12 reps
-
4
Barbell Row
3
8-12 reps
-
5
Seated Row (Cable)
1
5 mins
-
6
Preacher Curl (Barbell)
3
10-12 reps
-
7
Concentration Curl
3
10-12 reps
-
8
Seated Dumbbell Curl
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5 reps
-
2
Single Arm Row (Dumbbell)
3
8-12 reps
-
3
Lat Pulldown
3
10-12 reps
-
4
Barbell Row
3
8-12 reps
-
5
Seated Row (Cable)
1
5 mins
-
6
Preacher Curl (Barbell)
3
10-12 reps
-
7
Concentration Curl
3
10-12 reps
-
8
Seated Dumbbell Curl
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5 reps
-
2
Single Arm Row (Dumbbell)
3
8-12 reps
-
3
Lat Pulldown
3
10-12 reps
-
4
Barbell Row
3
8-12 reps
-
5
Seated Row (Cable)
1
5 mins
-
6
Preacher Curl (Barbell)
3
10-12 reps
-
7
Concentration Curl
3
10-12 reps
-
8
Seated Dumbbell Curl
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5 reps
-
2
Single Arm Row (Dumbbell)
3
8-12 reps
-
3
Lat Pulldown
3
10-12 reps
-
4
Barbell Row
3
8-12 reps
-
5
Seated Row (Cable)
1
5 mins
-
6
Preacher Curl (Barbell)
3
10-12 reps
-
7
Concentration Curl
3
10-12 reps
-
8
Seated Dumbbell Curl
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5 reps
-
2
Single Arm Row (Dumbbell)
3
8-12 reps
-
3
Lat Pulldown
3
10-12 reps
-
4
Barbell Row
3
8-12 reps
-
5
Seated Row (Cable)
1
5 mins
-
6
Preacher Curl (Barbell)
3
10-12 reps
-
7
Concentration Curl
3
10-12 reps
-
8
Seated Dumbbell Curl
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Dip (Bodyweight)
1
AMRAP
-
4
Pec Deck (Machine)
3
12-15 reps
-
5
Chest Press (Machine)
1
5 mins
-
6
Skull Crusher
3
8-12 reps
-
7
Tricep Extension (Dumbbell)
3
8-12 reps
-
8
Tricep Pushdown (Cable)
1
5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Dip (Bodyweight)
1
AMRAP
-
4
Pec Deck (Machine)
3
12-15 reps
-
5
Chest Press (Machine)
1
5 mins
-
6
Skull Crusher
3
8-12 reps
-
7
Tricep Extension (Dumbbell)
3
8-12 reps
-
8
Tricep Pushdown (Cable)
1
5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Dip (Bodyweight)
1
AMRAP
-
4
Pec Deck (Machine)
3
12-15 reps
-
5
Chest Press (Machine)
1
5 mins
-
6
Skull Crusher
3
8-12 reps
-
7
Tricep Extension (Dumbbell)
3
8-12 reps
-
8
Tricep Pushdown (Cable)
1
5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Dip (Bodyweight)
1
AMRAP
-
4
Pec Deck (Machine)
3
12-15 reps
-
5
Chest Press (Machine)
1
5 mins
-
6
Skull Crusher
3
8-12 reps
-
7
Tricep Extension (Dumbbell)
3
8-12 reps
-
8
Tricep Pushdown (Cable)
1
5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Dip (Bodyweight)
1
AMRAP
-
4
Pec Deck (Machine)
3
12-15 reps
-
5
Chest Press (Machine)
1
5 mins
-
6
Skull Crusher
3
8-12 reps
-
7
Tricep Extension (Dumbbell)
3
8-12 reps
-
8
Tricep Pushdown (Cable)
1
5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Dip (Bodyweight)
1
AMRAP
-
4
Pec Deck (Machine)
3
12-15 reps
-
5
Chest Press (Machine)
1
5 mins
-
6
Skull Crusher
3
8-12 reps
-
7
Tricep Extension (Dumbbell)
3
8-12 reps
-
8
Tricep Pushdown (Cable)
1
5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Dip (Bodyweight)
1
AMRAP
-
4
Pec Deck (Machine)
3
12-15 reps
-
5
Chest Press (Machine)
1
5 mins
-
6
Skull Crusher
3
8-12 reps
-
7
Tricep Extension (Dumbbell)
3
8-12 reps
-
8
Tricep Pushdown (Cable)
1
5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Dip (Bodyweight)
1
AMRAP
-
4
Pec Deck (Machine)
3
12-15 reps
-
5
Chest Press (Machine)
1
5 mins
-
6
Skull Crusher
3
8-12 reps
-
7
Tricep Extension (Dumbbell)
3
8-12 reps
-
8
Tricep Pushdown (Cable)
1
5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2
Leg Press
3
15-20 reps
-
3
Hack Squat
3
8-12 reps
-
4
Leg Extension
1
5 mins
-
5
Stiff Leg Deadlift
3
8-12 reps
-
6
Leg Curl
1
5 mins
-
7
Standing Calf Raise
3
10-15 reps
-
8
Seated Calf Raise
1
5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2
Leg Press
3
15-20 reps
-
3
Hack Squat
3
8-12 reps
-
4
Leg Extension
1
5 mins
-
5
Stiff Leg Deadlift
3
8-12 reps
-
6
Leg Curl
1
5 mins
-
7
Standing Calf Raise
3
10-15 reps
-
8
Seated Calf Raise
1
5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2
Leg Press
3
15-20 reps
-
3
Hack Squat
3
8-12 reps
-
4
Leg Extension
1
5 mins
-
5
Stiff Leg Deadlift
3
8-12 reps
-
6
Leg Curl
1
5 mins
-
7
Standing Calf Raise
3
10-15 reps
-
8
Seated Calf Raise
1
5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2
Leg Press
3
15-20 reps
-
3
Hack Squat
3
8-12 reps
-
4
Leg Extension
1
5 mins
-
5
Stiff Leg Deadlift
3
8-12 reps
-
6
Leg Curl
1
5 mins
-
7
Standing Calf Raise
3
10-15 reps
-
8
Seated Calf Raise
1
5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2
Leg Press
3
15-20 reps
-
3
Hack Squat
3
8-12 reps
-
4
Leg Extension
1
5 mins
-
5
Stiff Leg Deadlift
3
8-12 reps
-
6
Leg Curl
1
5 mins
-
7
Standing Calf Raise
3
10-15 reps
-
8
Seated Calf Raise
1
5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2
Leg Press
3
15-20 reps
-
3
Hack Squat
3
8-12 reps
-
4
Leg Extension
1
5 mins
-
5
Stiff Leg Deadlift
3
8-12 reps
-
6
Leg Curl
1
5 mins
-
7
Standing Calf Raise
3
10-15 reps
-
8
Seated Calf Raise
1
5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2
Leg Press
3
15-20 reps
-
3
Hack Squat
3
8-12 reps
-
4
Leg Extension
1
5 mins
-
5
Stiff Leg Deadlift
3
8-12 reps
-
6
Leg Curl
1
5 mins
-
7
Standing Calf Raise
3
10-15 reps
-
8
Seated Calf Raise
1
5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2
Leg Press
3
15-20 reps
-
3
Hack Squat
3
8-12 reps
-
4
Leg Extension
1
5 mins
-
5
Stiff Leg Deadlift
3
8-12 reps
-
6
Leg Curl
1
5 mins
-
7
Standing Calf Raise
3
10-15 reps
-
8
Seated Calf Raise
1
5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-10 reps
-
2
Arnold Press
3
8-12 reps
-
3
Lateral Raise (Dumbbell)
3
10-15 reps
-
4
Smith Press
1
5 mins
-
5
Upright Row (Barbell)
3
8-12 reps
-
6
Shrug (Dumbbell)
1
5 mins
-
7
Wrist Curls
3
12-15 reps
-
8
Reverse Wrist Curl (Barbell)
1
5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-10 reps
-
2
Arnold Press
3
8-12 reps
-
3
Lateral Raise (Dumbbell)
3
10-15 reps
-
4
Smith Press
1
5 mins
-
5
Upright Row (Barbell)
3
8-12 reps
-
6
Shrug (Dumbbell)
1
5 mins
-
7
Wrist Curls
3
12-15 reps
-
8
Reverse Wrist Curl (Barbell)
1
5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-10 reps
-
2
Arnold Press
3
8-12 reps
-
3
Lateral Raise (Dumbbell)
3
10-15 reps
-
4
Smith Press
1
5 mins
-
5
Upright Row (Barbell)
3
8-12 reps
-
6
Shrug (Dumbbell)
1
5 mins
-
7
Wrist Curls
3
12-15 reps
-
8
Reverse Wrist Curl (Barbell)
1
5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-10 reps
-
2
Arnold Press
3
8-12 reps
-
3
Lateral Raise (Dumbbell)
3
10-15 reps
-
4
Smith Press
1
5 mins
-
5
Upright Row (Barbell)
3
8-12 reps
-
6
Shrug (Dumbbell)
1
5 mins
-
7
Wrist Curls
3
12-15 reps
-
8
Reverse Wrist Curl (Barbell)
1
5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-10 reps
-
2
Arnold Press
3
8-12 reps
-
3
Lateral Raise (Dumbbell)
3
10-15 reps
-
4
Smith Press
1
5 mins
-
5
Upright Row (Barbell)
3
8-12 reps
-
6
Shrug (Dumbbell)
1
5 mins
-
7
Wrist Curls
3
12-15 reps
-
8
Reverse Wrist Curl (Barbell)
1
5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-10 reps
-
2
Arnold Press
3
8-12 reps
-
3
Lateral Raise (Dumbbell)
3
10-15 reps
-
4
Smith Press
1
5 mins
-
5
Upright Row (Barbell)
3
8-12 reps
-
6
Shrug (Dumbbell)
1
5 mins
-
7
Wrist Curls
3
12-15 reps
-
8
Reverse Wrist Curl (Barbell)
1
5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-10 reps
-
2
Arnold Press
3
8-12 reps
-
3
Lateral Raise (Dumbbell)
3
10-15 reps
-
4
Smith Press
1
5 mins
-
5
Upright Row (Barbell)
3
8-12 reps
-
6
Shrug (Dumbbell)
1
5 mins
-
7
Wrist Curls
3
12-15 reps
-
8
Reverse Wrist Curl (Barbell)
1
5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-10 reps
-
2
Arnold Press
3
8-12 reps
-
3
Lateral Raise (Dumbbell)
3
10-15 reps
-
4
Smith Press
1
5 mins
-
5
Upright Row (Barbell)
3
8-12 reps
-
6
Shrug (Dumbbell)
1
5 mins
-
7
Wrist Curls
3
12-15 reps
-
8
Reverse Wrist Curl (Barbell)
1
5 mins
-
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
-