4-Day Maximum Mass

A mass building routine that features a great combination of effective compound and isolation movements along with intense, high impact five minute burn sets.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Deadlift (Barbell)

Single Arm Row (Dumbbell)

Lat Pulldown

Barbell Row

Seated Row (Cable)

Preacher Curl (Barbell)

Concentration Curl

Seated Dumbbell Curl

Bench Press (Barbell)

Incline Bench Press (Dumbbell)

Dip (Bodyweight)

Pec Deck (Machine)

Chest Press (Machine)

Skull Crusher

Tricep Extension (Dumbbell)

Tricep Pushdown (Cable)

Squat (Barbell)

Leg Press

Hack Squat

Leg Extension

Stiff Leg Deadlift

Leg Curl

Standing Calf Raise

Seated Calf Raise

Overhead Press (Barbell)

Arnold Press

Lateral Raise (Dumbbell)

Smith Press

Upright Row (Barbell)

Shrug (Dumbbell)

Wrist Curls

Reverse Wrist Curl (Barbell)

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