Workout Summary
- Main GoalBuild Muscle
- Workout TypeSplit
- Training LevelIntermediate
- Program Duration8 weeks
- Days Per Week4
- Time Per Workout45-60 minutes
- Equipment RequiredBarbell, Bodyweight, Cables, Dumbbells, Machines
- Target Gender Male & Female
- Recommended Supps
- Workout PDF Download Workout
Workout Description
It’s all about the mass, am I right?
If you’re looking to gain muscle mass over the next couple of months, this high volume workout is perfect for you.
The program includes 2 leg days, because as we all know your legs are the strongest muscle group in your body. Which means, they can lift heavier weight than your other muscle groups.
Why is this important? Because muscle protein synthesis is elevated for 48-72 hours after heavy resistance training1! In simpler terms, the extra leg day could help you gain more mass.
When performing this program, you’ll want to take 0-90 seconds of rest in between each set, superset, or triset.
Ideally, to gain mass, you’ll want to be in a ~250-500 calorie surplus. Use our BMR calculator here to figure out your daily maintenance calories and then add your desired amount of surplus calories to that total.
If you’d like to add cardio to the program, you are more than welcome to. Just be sure to account for the extra volume when you’re figuring out how many calories you should eat daily.
Give the program a shot for 6-8 weeks before taking a week to deload, track your progress, reassess your goals, and progress to another workout cycle.
If you have any questions or comments, reach out to us in the comments section below. We’re more than happy answer them and help you get another step closer to accomplishing your goals.
Editor's Note: Make sure you’re doing all the right things you need to be doing to build lean muscle mass. For those looking for a more in-depth resource to teach them how to build muscle, we’ve created a FREE 5 day Muscle Building Email Course.
The course will teach you how your body builds muscle, how to utilize workout plans on our website to maximize muscle growth, how to eat to build muscle, how to supplement to build muscle and how to track your progress.
Sign up below today to learn and ensure you get the most out of this workout program.
Monday - Legs
| Exercise | Sets | Reps |
|---|---|---|
| 1. Squat | 4 | 10-12 |
| 2. Walking Lunge | 3 | 10 each leg |
| 3. Leg Press | 3 | 10-12 |
| 4a. Goblet Squat | 3 | 15 |
| 4b. Leg Extension | 3 | 15 |
| 4c. Leg Curl | 3 | 15 |
| 5. Calf Raise | 3 | 20 |
Tuesday - Chest and Shoulders
| Exercise | Sets | Reps |
|---|---|---|
| 1. Bench Press | 4 | 10-12 |
| 2. Dumbbell Incline Bench | 4 | 12 |
| 3a. Hammer Strength Incline Press | 3 | 15 |
| 3b. Pec Deck | 3 | 12 |
| 4a. Standing Dumbbell Press | 3 | 15 |
| 4b. Lateral Raise | 3 | 15 |
| 4c. Front Raise | 3 | 15 |
Wednesday - Back and Arms
| Exercise | Sets | Reps |
|---|---|---|
| 1. Pull Up | 4 | 10-12 |
| 2. Dumbbell Row | 4 | 12 |
| 3. Hammer Strength Row | 4 | 10 |
| 4. Lat Pull Down | 3 | 15 |
| 5a. Cable Curls | 3 | 12 |
| 5b. Rope Pushdown | 3 | 12 |
| 6a. Hammer Curls | 3 | 12 |
| 6b. Dips | 3 | 12 |
Friday - Legs
| Exercise | Sets | Reps |
|---|---|---|
| 1. Deadlift | 4 | 10-12 |
| 2. Dumbbell Stiff Leg Deadlift | 4 | 10-12 |
| 3. Plie Squats | 3 | 12 |
| 4a. Standing Hamstring Curl | 3 | 15 |
| 4b. Reverse Lunge | 3 | 15 |
| 5. Calf Raises | 3 | 20 |
references
- MacDougall, J. D., Gibala, M. J., Tarnopolsky, M. A., MacDonald, J. R., Interisano, S. A., & Yarasheski, K. E. (1995). The time course for elevated muscle protein synthesis following heavy resistance exercise. Canadian journal of applied physiology, 20(4), 480-486.
97 Comments
is 4a 4b 4c workout to be performed as a superset?
Correct!
I noticed when I click on calf raises, it takes me to the seated variation for both days. I know that the standing vs sitting calf raises hits different parts of the calf. Is there a suggestion for which day I should do the standing vs the sitting? Or should I be doing sitting on both days? Thanks for all y’all’s help. This site has made my life better. Thank you for all y’all’s time and support.
I don't know about the links, but I will run that by my editor. Thanks for pointing it out. Do both versions. The standing version hits the gastrocnemius (the part you see when you flex), and the seated works the soleus (the muscle underneath). So, do both versions.
Hi coaches, I’m going to start with this program and have plan to use some protein powder and weight gainer, could you please let me know how to use them? And when is the best time to use them? Before or after workout.
You can take them at either time, Amir, but I suggest doing the protein before training so it digests faster and you have those nutrients ready to support you. Have real food post workout. Hope this helps!
What should I change to the program if I want to focus more on the upper body and not legs? Would this help me get abs too ?
You can cut one leg day workout out, and simply pick up with the next upper body workout. The schedule wouldn't fall in line with seven days, but you can still see results.
You're going to need an ab workout for this, and this may help you.
https://www.muscleandstrength.com/workouts/abs
I am 180cm, 78kg with body in a good condition. I have Ben following the 10 weeks mass gain program for a while. Even though it has helped me define my body, I have failed to gain muscle or to look bigger. Please note that I had some belly fat too so I exercised a calorie deficit throughout.
My question is if you could please recommend me a program to seriously pack some muscle and start looking bigger. For the last 3-4 months, I have exhausted myself in the gym but have not really seen the results.
Thank you.
If your diet wasn't focused on gaining size, that may be your issue. As for the next program, this may help.
https://www.muscleandstrength.com/articles/how-to-choose-your-next-train...
Can this program be successful while on caloric deficit?
Hye Myles - you most likely won't have the best results trying to build muscle while on a caloric deficit. This program would be better suited for a caloric surplus.
Do the a and b demotions mean a superset?
Hey Andy - yes, you're correct.
Hey, I dont have the pec deck machine, how can I replace it?
Hey Murad - you can replace the pec deck with dumbbell flys: https://www.muscleandstrength.com/exercises/dumbbell-flys.html
Thank you
Hey, can I work out abs in the rest day? And what about cardio?
Finally, I've been at the gym for approximately 2 months without sticking to certain program. I want to increase muscle mass, is this program good for me?
Hey Murad - it is recommended to follow the program as written. Additional ab work is not necessary but can be added after your workout 2-3 times a week. Additional cardio is also not necessary. And yes, this program would work well for you.
Would this be as effective without supersets /trisets
Hey Zack - it is recommended to follow the program as written. If you can't do the superset/trisets because of limited equipment availability, you can break them up.
Can you still get good results without using the supplements?
Hello i want to train my forearms,traps and abs can i train abs in the rest days and traps with shoulders and forearms with biceps day ?
Hi Dedo,
Sure, you can add in Forearm, trap, and ab work.
I want to gain muscles as fast as I can I'm looking for increase my weight 5kg in 2 months do you recommend this program for me or there is another one you recommend
Hi Mahmoud,
This would be a solid option for someone with those goals.
Hi Josh,
I need your suggestion please. I really love this workout and have been following it for a while now.
However recently I started to do 3 day off and one rest day using this workout with alternating leg workouts. Like this
Day 1: leg day 1
Day 2: chest and shoulders
Day 3: back and arms
Day 4: rest day
Day 5: leg day 2
Day 6: chest and shoulders
Day 7: back and arms
Do you think this is too much with this workout plan? Or should I choose a different plan with 5-6 day routine
Please let me know what you think
Thanks in advance:)
Hi Murad,
That is completely fine!
your work out plan is fantastic but tricep work out is not available in work out pla so pls send me Tricep work plan on my mail id
Hi Ritesh,
There is plenty of indirect tricep work in this program to run it for a phase.
Im trying to lose fat and build muscle is this program good
How to subscribe. Just enter my name my goal and email address But i didnt recive Any wellcome Mail?????
Hi Masood,
Which email have you subscribed to? We have a content email, store email, and deal alerts email. Each one receives emails at different frequencies. We're currently working on some welcome series for each so you can start getting emails right away :)
If it's the content email, you'll receive your first newsletter on Sunday.
If it's the store or deal alert emails, you'll receive those on Mon, Thu, and Fri.
Hope this helps!
I just select 4 Day Workout Program to Build Serious Mass. But here they need your name email and your goal after that you have to click on subscribe after subscribe they send you en email. But I didnt receive email. Maybe i am wrong But can you guide me how to take that 4 days workout program to build serious mass ??
Hi Masood,
The free pdf for the program is clickable at the top of this page under "workout summary".
Are you lifting to failure on every exercise?
Hi Matt,
No. Finish each set feeling as though you have 1 rep still left in the tank.
Hope this helps!
Hello. How much weight is added to this monthly sports program?
Hi Parsa,
Try to increase the weight used on one exercise per body part each week while utilizing this program.
Hope this helps!
Hi,
Is it ok to to add a day for abs as 5th day? Because I want to do workouts for my abs also, so can you help with me to add abs workouts for this schedule.
Hi Kuma,
Sure, you can do that.
What is the meaning of 4a,4b,4c ? Is it a tri set??
Hi Ahmad,
Yep!
Hi. I am from Vietnam and I love Gym. I am very thin (My height: 175cm; My weight: 50kg). So I want to practice gym to gain weight. Can you please give me a program? Many thanks.
Hi Cuong,
The one on this exact page is a solid program.
Hope this helps!
I want to continue doing 2 leg days a week after this. I've alway had lagging legs compared to my upper body. Would this be considered quad focused for day one and hamstring focused for day 2? Should I continue to follow these templates for two leg days, just alternating similar exercises, if I want to continue with two leg days in the future? I am new to two leg days and I know people who do two usually have a quad focused day and a hamstring focused day. Love this routine though!
Hi Ryan,
Yes, I'd recommend 2 leg days per week if you struggle to build leg mass. Yes, this program does have a more quad focused day and hamstring day, but both days utilize both. You can continue performing these days in a new program if you like.
Hope this helps!
Hi...
I will start this program tomorrow
I wnt to.know what is the meaning of
4a and 4b
If u plz
Tnx
Hi Amr,
That represents a superset. Perform both exercises one right after the other prior to taking your rest period.
Hope this helps!
thanks, Man ... appreciate it