Unleash your inner beast with the MASS MONSTER High Intensity 4 Day Upper Lower Program! Over 12 weeks, this comprehensive workout plan combines targeted strength training and active recovery to maximize muscle growth and enhance performance. With a dedicated 7-day schedule, you'll alternate between upper and lower body workouts, focusing on compound movements and high-intensity techniques. Equip yourself with a full gym and get ready to transform your physique and elevate your lifting game!

Build tones of muscular with this high intensity 4 day upper lower workout routine.

Weekly Setup:
Day 1 - Upper Push Focus
Day 2 - Lower Quad Focus
Day 3 - Rest/Active Recovery
Day 4 - Upper Pull Focus
Day 5 - Rest/Active Recovery
Day 6 - Lower Hamstring Focus
Day 7 - Rest/Active Recovery 

Muscle Groups |Sets Per Week
Back - 10
Shoulders - 10
Chest - 9
Quads - 9
Hamstrings - 9
Glutes - 9
Biceps - 7
Triceps - 7
Lower Back - 4
Calves - 4
Abs - 4

(MASS MONSTER) High Intensity 4 Day Upper Lower Program

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Walk

Day 5 Rest/Active Recovery

Day 7 Rest/Active Recovery 

Day 3 Rest/Active Recovery 

Squat (Paused)

Good Morning

Bulgarian Split Squat (Dumbbell)

Standing Calf Raise

Hanging Leg Raise

Upright Row (Barbell)

Day 2 Lower Quad Focus 

Bench Press (Paused)

Pull-Up (Weighted)

Lateral Raise (Dumbbell)

Day 1 Upper Push Focus 

AD Press

Pendlay Row

Pec Fly (Dumbbell)

Lat Pulldown (Single Arm)

Lateral Raise (Machine)

Day 4 Upper Pull Focus

Deadlift (Barbell)

Leg Press (45 Degrees)

Seated Calf Raise

Hip Adductor (Machine)

Hip Abductor (Machine)

Abs Crunch (Weighted)

Face Pull

Day 6 Lower Hamstring Focus 

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