4 Day Hybrid Mass & Physique Plan

Unlock your potential with the 4 Day Hybrid Mass & Physique Plan, a comprehensive 12-week program designed for those ready to build muscle and enhance their physique. This four-day split focuses on heavy compound lifts and targeted accessory work, ensuring you maximize strength gains while sculpting your body. Each workout emphasizes progressive overload, with detailed exercise instructions and video demonstrations to guide you through every rep. Equip your garage gym and get ready to transform your training routine!

Wide lats, round delts, balanced chest/arms, strong posterior chain, healthy spine/core

Equipment: Power rack, barbell, dumbbells, pull-up bar, dip bars, cable station

Training Split: Upper / Lower / Upper / Lower (rest days as needed)

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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

Bench Press (Barbell)

Overhead Press (Dumbbell)

Pull-Up (Bodyweight)

Seated Row (Cable)

Standing Pullover (Cable)

One Arm Lateral Raise (Cable)

Hanging Knee Raise

Upper A (Heavy Push + Lats)

Squat (Barbell)

Romanian Deadlift (Barbell)

Bulgarian Split Squat (Dumbbell)

Good Morning

Standing Calf Raise

Plank (Weighted)

Lower A (Heavy + P Chain)

Barbell Row

Wide Grip Lat Pulldown

Incline Bench Press (Dumbbell)

Bicep Curl (Barbell)

Hammer Curl (Dumbbell)

Overhead Tricep Extension (Cable)

Upper B (Pull/Arms + Delts)

Deadlift (Barbell)

Reverse Lunge (Barbell)

Hip Thrust (Barbell)

Hyperextension

Wood Chop

Lower B (P Chain / Functional)

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