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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!
Muscle Engagement
Front
Back
MuscleSet
Triceps
13%
Upper Back
11.2%
Front Delts
10.3%
Middle Delts
8.8%
Biceps
8.6%
Quadriceps
8.4%
Hamstrings
7.6%
Chest
7.5%
Lats
6.3%
Glutes
5.2%
Calves
4.3%
Forearms
2.8%
Lower Back
2%
Abs
2%
Adductors
0.6%
Cardio
0.5%
Abductors
0.3%
Rear Delts
0.3%
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
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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
-