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M&S 4 day Maximum Mass

by W B
2 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 set

Program Overview

  • Level
    Beginner, Novice, Intermediate, Advanced
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    May 03, 2025 10:27
  • Last Edited
    Jun 30, 2025 08:53

Summary

Unlock your potential with the M&S 4 Day Maximum Mass program, a meticulously crafted 8-week journey designed for serious lifters ready to pack on muscle. Committing to five days a week, you'll engage in a variety of compound and isolation exercises, including barbell deadlifts, bench presses, and targeted arm work, all aimed at maximizing hypertrophy. This program is perfect for those who thrive in a full gym environment and are eager to see significant strength and size gains. Get ready to transform your physique and elevate your lifting game!
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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
One Arm Bent Over Row
3
8-12 reps
-
3
Lat Pulldown
3
10-12 reps
-
4
Barbell Row
3
8-12 reps
-
5
Seated Row (Machine)
5
10-15 reps
-
6
Preacher Curl (EZ Bar)
3
10-12 reps
-
7
Concentration Curl
3
10-12 reps
-
8
Seated Dumbbell Curl
5
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5 reps
-
2
One Arm Bent Over Row
3
8-12 reps
-
3
Lat Pulldown
3
10-12 reps
-
4
Barbell Row
3
8-12 reps
-
5
Seated Row (Machine)
5
10-15 reps
-
6
Preacher Curl (EZ Bar)
3
10-12 reps
-
7
Concentration Curl
3
10-12 reps
-
8
Seated Dumbbell Curl
5
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5 reps
-
2
One Arm Bent Over Row
3
8-12 reps
-
3
Lat Pulldown
3
10-12 reps
-
4
Barbell Row
3
8-12 reps
-
5
Seated Row (Machine)
5
10-15 reps
-
6
Preacher Curl (EZ Bar)
3
10-12 reps
-
7
Concentration Curl
3
10-12 reps
-
8
Seated Dumbbell Curl
5
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5 reps
-
2
One Arm Bent Over Row
3
8-12 reps
-
3
Lat Pulldown
3
10-12 reps
-
4
Barbell Row
3
8-12 reps
-
5
Seated Row (Machine)
5
10-15 reps
-
6
Preacher Curl (EZ Bar)
3
10-12 reps
-
7
Concentration Curl
3
10-12 reps
-
8
Seated Dumbbell Curl
5
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5 reps
-
2
One Arm Bent Over Row
3
8-12 reps
-
3
Lat Pulldown
3
10-12 reps
-
4
Barbell Row
3
8-12 reps
-
5
Seated Row (Machine)
5
10-15 reps
-
6
Preacher Curl (EZ Bar)
3
10-12 reps
-
7
Concentration Curl
3
10-12 reps
-
8
Seated Dumbbell Curl
5
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5 reps
-
2
One Arm Bent Over Row
3
8-12 reps
-
3
Lat Pulldown
3
10-12 reps
-
4
Barbell Row
3
8-12 reps
-
5
Seated Row (Machine)
5
10-15 reps
-
6
Preacher Curl (EZ Bar)
3
10-12 reps
-
7
Concentration Curl
3
10-12 reps
-
8
Seated Dumbbell Curl
5
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5 reps
-
2
One Arm Bent Over Row
3
8-12 reps
-
3
Lat Pulldown
3
10-12 reps
-
4
Barbell Row
3
8-12 reps
-
5
Seated Row (Machine)
5
10-15 reps
-
6
Preacher Curl (EZ Bar)
3
10-12 reps
-
7
Concentration Curl
3
10-12 reps
-
8
Seated Dumbbell Curl
5
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5 reps
-
2
One Arm Bent Over Row
3
8-12 reps
-
3
Lat Pulldown
3
10-12 reps
-
4
Barbell Row
3
8-12 reps
-
5
Seated Row (Machine)
5
10-15 reps
-
6
Preacher Curl (EZ Bar)
3
10-12 reps
-
7
Concentration Curl
3
10-12 reps
-
8
Seated Dumbbell Curl
5
10-15 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
Pec Deck (Machine)
3
12-15 reps
-
4
Chest Press (Machine)
5
10-15 reps
-
5
Skull Crusher (Barbell)
3
8-12 reps
-
6
Tricep Extension (Dumbbell)
3
8-12 reps
-
7
Tricep Extension (Cable)
5
10-15 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
Pec Deck (Machine)
3
12-15 reps
-
4
Chest Press (Machine)
5
10-15 reps
-
5
Skull Crusher (Barbell)
3
8-12 reps
-
6
Tricep Extension (Dumbbell)
3
8-12 reps
-
7
Tricep Extension (Cable)
5
10-15 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
Pec Deck (Machine)
3
12-15 reps
-
4
Chest Press (Machine)
5
10-15 reps
-
5
Skull Crusher (Barbell)
3
8-12 reps
-
6
Tricep Extension (Dumbbell)
3
8-12 reps
-
7
Tricep Extension (Cable)
5
10-15 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
Pec Deck (Machine)
3
12-15 reps
-
4
Chest Press (Machine)
5
10-15 reps
-
5
Skull Crusher (Barbell)
3
8-12 reps
-
6
Tricep Extension (Dumbbell)
3
8-12 reps
-
7
Tricep Extension (Cable)
5
10-15 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
Pec Deck (Machine)
3
12-15 reps
-
4
Chest Press (Machine)
5
10-15 reps
-
5
Skull Crusher (Barbell)
3
8-12 reps
-
6
Tricep Extension (Dumbbell)
3
8-12 reps
-
7
Tricep Extension (Cable)
5
10-15 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
Pec Deck (Machine)
3
12-15 reps
-
4
Chest Press (Machine)
5
10-15 reps
-
5
Skull Crusher (Barbell)
3
8-12 reps
-
6
Tricep Extension (Dumbbell)
3
8-12 reps
-
7
Tricep Extension (Cable)
5
10-15 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
Pec Deck (Machine)
3
12-15 reps
-
4
Chest Press (Machine)
5
10-15 reps
-
5
Skull Crusher (Barbell)
3
8-12 reps
-
6
Tricep Extension (Dumbbell)
3
8-12 reps
-
7
Tricep Extension (Cable)
5
10-15 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
Pec Deck (Machine)
3
12-15 reps
-
4
Chest Press (Machine)
5
10-15 reps
-
5
Skull Crusher (Barbell)
3
8-12 reps
-
6
Tricep Extension (Dumbbell)
3
8-12 reps
-
7
Tricep Extension (Cable)
5
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
60 mins
-
Day 4
#
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
5
10-15 reps
-
5
Stiff Leg Deadlift
3
8-12 reps
-
6
Leg Curl
5
10-15 reps
-
7
Standing Calf Raise
3
10-15 reps
-
8
Seated Calf Raise
5
10-15 reps
-
Day 4
#
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
5
10-15 reps
-
5
Stiff Leg Deadlift
3
8-12 reps
-
6
Leg Curl
5
10-15 reps
-
7
Standing Calf Raise
3
10-15 reps
-
8
Seated Calf Raise
5
10-15 reps
-
Day 4
#
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
5
10-15 reps
-
5
Stiff Leg Deadlift
3
8-12 reps
-
6
Leg Curl
5
10-15 reps
-
7
Standing Calf Raise
3
10-15 reps
-
8
Seated Calf Raise
5
10-15 reps
-
Day 4
#
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
5
10-15 reps
-
5
Stiff Leg Deadlift
3
8-12 reps
-
6
Leg Curl
5
10-15 reps
-
7
Standing Calf Raise
3
10-15 reps
-
8
Seated Calf Raise
5
10-15 reps
-
Day 4
#
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
5
10-15 reps
-
5
Stiff Leg Deadlift
3
8-12 reps
-
6
Leg Curl
5
10-15 reps
-
7
Standing Calf Raise
3
10-15 reps
-
8
Seated Calf Raise
5
10-15 reps
-
Day 4
#
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
5
10-15 reps
-
5
Stiff Leg Deadlift
3
8-12 reps
-
6
Leg Curl
5
10-15 reps
-
7
Standing Calf Raise
3
10-15 reps
-
8
Seated Calf Raise
5
10-15 reps
-
Day 4
#
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
5
10-15 reps
-
5
Stiff Leg Deadlift
3
8-12 reps
-
6
Leg Curl
5
10-15 reps
-
7
Standing Calf Raise
3
10-15 reps
-
8
Seated Calf Raise
5
10-15 reps
-
Day 4
#
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
5
10-15 reps
-
5
Stiff Leg Deadlift
3
8-12 reps
-
6
Leg Curl
5
10-15 reps
-
7
Standing Calf Raise
3
10-15 reps
-
8
Seated Calf Raise
5
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
3
6-10 reps
-
2
Arnold Press
3
8-12 reps
-
3
Lateral Raise (Dumbbell)
3
10-15 reps
-
4
Overhead Press (Machine)
5
10-15 reps
-
5
Upright Row (Barbell)
3
8-12 reps
-
6
Shrug (Dumbbell)
5
10-15 reps
-
7
Wrist Curls
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
3
6-10 reps
-
2
Arnold Press
3
8-12 reps
-
3
Lateral Raise (Dumbbell)
3
10-15 reps
-
4
Overhead Press (Machine)
5
10-15 reps
-
5
Upright Row (Barbell)
3
8-12 reps
-
6
Shrug (Dumbbell)
5
10-15 reps
-
7
Wrist Curls
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
3
6-10 reps
-
2
Arnold Press
3
8-12 reps
-
3
Lateral Raise (Dumbbell)
3
10-15 reps
-
4
Overhead Press (Machine)
5
10-15 reps
-
5
Upright Row (Barbell)
3
8-12 reps
-
6
Shrug (Dumbbell)
5
10-15 reps
-
7
Wrist Curls
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
3
6-10 reps
-
2
Arnold Press
3
8-12 reps
-
3
Lateral Raise (Dumbbell)
3
10-15 reps
-
4
Overhead Press (Machine)
5
10-15 reps
-
5
Upright Row (Barbell)
3
8-12 reps
-
6
Shrug (Dumbbell)
5
10-15 reps
-
7
Wrist Curls
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
3
6-10 reps
-
2
Arnold Press
3
8-12 reps
-
3
Lateral Raise (Dumbbell)
3
10-15 reps
-
4
Overhead Press (Machine)
5
10-15 reps
-
5
Upright Row (Barbell)
3
8-12 reps
-
6
Shrug (Dumbbell)
5
10-15 reps
-
7
Wrist Curls
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
3
6-10 reps
-
2
Arnold Press
3
8-12 reps
-
3
Lateral Raise (Dumbbell)
3
10-15 reps
-
4
Overhead Press (Machine)
5
10-15 reps
-
5
Upright Row (Barbell)
3
8-12 reps
-
6
Shrug (Dumbbell)
5
10-15 reps
-
7
Wrist Curls
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
3
6-10 reps
-
2
Arnold Press
3
8-12 reps
-
3
Lateral Raise (Dumbbell)
3
10-15 reps
-
4
Overhead Press (Machine)
5
10-15 reps
-
5
Upright Row (Barbell)
3
8-12 reps
-
6
Shrug (Dumbbell)
5
10-15 reps
-
7
Wrist Curls
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
3
6-10 reps
-
2
Arnold Press
3
8-12 reps
-
3
Lateral Raise (Dumbbell)
3
10-15 reps
-
4
Overhead Press (Machine)
5
10-15 reps
-
5
Upright Row (Barbell)
3
8-12 reps
-
6
Shrug (Dumbbell)
5
10-15 reps
-
7
Wrist Curls
3
12-15 reps
-
Week 1
1 / 8 Weeks
Day 1
1
Deadlift (Barbell)
2 Sets
5 Reps
-
2
One Arm Bent Over Row
3 Sets
8-12 Reps
-
3
Lat Pulldown
3 Sets
10-12 Reps
-
4
Barbell Row
3 Sets
8-12 Reps
-
5
Seated Row (Machine)
5 Sets
10-15 Reps
-
6
Preacher Curl (EZ Bar)
3 Sets
10-12 Reps
-
7
Concentration Curl
3 Sets
10-12 Reps
-
8
Seated Dumbbell Curl
5 Sets
10-15 Reps
-
Day 2
1
Bench Press (Barbell)
3 Sets
6-10 Reps
-
2
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
-
3
Pec Deck (Machine)
3 Sets
12-15 Reps
-
4
Chest Press (Machine)
5 Sets
10-15 Reps
-
5
Skull Crusher (Barbell)
3 Sets
8-12 Reps
-
6
Tricep Extension (Dumbbell)
3 Sets
8-12 Reps
-
7
Tricep Extension (Cable)
5 Sets
10-15 Reps
-
Day 3
1
Cardio
1 Set
60 mins
-
Day 4
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
5 Sets
10-15 Reps
-
5
Stiff Leg Deadlift
3 Sets
8-12 Reps
-
6
Leg Curl
5 Sets
10-15 Reps
-
7
Standing Calf Raise
3 Sets
10-15 Reps
-
8
Seated Calf Raise
5 Sets
10-15 Reps
-
Day 5
1
Seated 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
Overhead Press (Machine)
5 Sets
10-15 Reps
-
5
Upright Row (Barbell)
3 Sets
8-12 Reps
-
6
Shrug (Dumbbell)
5 Sets
10-15 Reps
-
7
Wrist Curls
3 Sets
12-15 Reps
-