Workout Summary
- Main GoalBuild Muscle
- Workout TypeSplit
- Training LevelAdvanced
- Program Duration12 weeks
- Days Per Week4
- Time Per Workout50-75 minutes
- Equipment RequiredBands, Barbell, Bodyweight, Cables, Dumbbells, Exercise Ball, Machines
- Target Gender Male
- Recommended Supps
- Workout PDF Download Workout
Workout Description
It’s that weird time of year where it’s still getting dark early, it’s too cold to be outside, and there’s not many social events going on because the holidays are over.
This makes it the perfect time to hit the gym hard and heavy.
This workout routine takes advantage of that extra free time that you can’t spend outdoors.
The goal?
To build muscle mass before spring and summer hits so you can look jacked and shredded on the beach, by the pool, on a boat, or wherever you may find yourself during the warmer months.
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Upper/Lower Workout to Build Mass
The following 4 day upper/lower workout program is an advanced workout program.
The volume and workout frequency is fairly high. For beginers and intermediates, it might be worth holding off on this program until you feel you’ve built the prerequisite muscular endurance to perform all sets with perfect form.
The program hits each major muscle group twice a week.
While the exercise list may seem lengthy on any given day, it’s somewhat of a deception as this program also hits muscle groups often forgotten about (abs, glutes, traps, forearms, and calves). This will help you look jacked whether shirtless or not once spring has sprung.
Rest periods are exactly 1 minute between every exercise and set. Rep tempo should be just slow enough to be completely in control of the weight you use.
Monday: Upper Body Workout
| Exercise | Sets | Reps |
|---|---|---|
| 1. Pull Up | 3 | 6-12* |
| 2. Dumbbell Bench Press | 4 | 10 |
| 3. Landmine T-Bar Row | 3 | 10 |
| 4. Standing Dumbbell Press | 3 | 10 |
| 5. Seated Cable Rows | 2 | 10 |
| 6. Side Lateral Raise | 2 | 10 |
| 7. Barbell Curl | 2 | 10 |
| 8. French Press | 2 | 10 |
| 9. Dumbbell Shrug | 2 | 15 |
*Add weight once you can perform 3 sets of 12 reps with perfect form
Tuesday: Lower Body Workout
| Exercise | Sets | Reps |
|---|---|---|
| 1. Dumbbell Goblet Squat | 4 | 10 |
| 2. Banded Nordic Hamstring Curl | 2 | 10 |
| 3. Romanian Deadlift | 3 | 10 |
| 4. Leg Press | 3 | 12 |
| 5. Barbell Hip Thrust | 2 | 10 |
| 6. Standing Machine Calf Raise | 3 | 12 |
| 7. Hanging Leg Raise | 2 | 15 |
| 8. Exercise Ball Crunch | 2 | 15 |
Thursday: Upper Body Workout
| Exercise | Sets | Reps |
|---|---|---|
| 1. Lat Pull Down | 3 | 10 |
| 2. Incline Dumbbell Bench Press | 3 | 12 |
| 3. Bent Over Dumbbell Row | 3 | 10 |
| 4. Machine Fly | 3 | 10 |
| 5. Standing Military Press | 4 | 10 |
| 6. Machine Row | 2 | 10 |
| 7. Reverse Machine Fly | 2 | 10 |
| 8. Standing Cable Curl | 2 | 10 |
| 9. Dips | 2 | 10* |
| 10. Standing Dumbbell Reverse Curl | 2 | 10** |
| 11. Cable Crunch | 2 | 15 |
*Add weight once you can perform 2 sets of 10 with perfect form.
**Utilize Fat Gripz on this exercise for an added forearm and grip challenge.
Friday: Lower Body Workout
| Exercise | Sets | Reps |
|---|---|---|
| 1. Sumo Deadlift | 4 | 10 |
| 2. Front Squat | 3 | 10 |
| 3. Exercise Ball Leg Curl | 3 | 10 |
| 4. Leg Extensions | 3 | 10 |
| 5. Hyperextensions (glute-focused) | 2 | 12 |
| 6. Bulgarian Split Squat | 2 | 10 |
| 7. Seated Calf Raise | 2 | 15 |
| 8. Plank | 3 | 30 Secs |
Upper/Lower Workout to Build Mass Notes:
Perform the workout as it is written for 8-12 weeks. 12 weeks is probably the maximum, and if you’re starting this workout in Jan/Feb, will allow you to transition smoothly into a much lower volume maintenance program for spring/summer.
This workout is not meant to be performed for a long duration of time. It is an advanced program with a lot of volume that is meant to be used to take advantage of the free time provided by cold weather and short days, and the lightened stress load of the holiday season being over.
If you’re truly an advanced lifter, you’ll be able to determine how you’d like to progress with this workout during its duration. Feel free to increase reps, weight used, slow down rep tempo, or manipulate rest periods. Whichever you feel will give you the best results is the proper way to progress.
You’re more than welcome to change any of these lifts for another variation of the lift if you wish.
And as a few reminders when it comes to optimizing this program’s results: Ensure you’re eating in a calorie surplus during the duration on the program to build muscle; Aim to get 7-9 hours (or more) of sleep each night; On days you do not workout, be sure to perform some form of active recovery.
If you have any other questions regarding this upper/lower workout program to build mass, please feel free to drop them in the comments section below!
128 Comments
Hi, I’m 32 and looking to cut down my 6 day split into a 4 day split like above. A few questions please. Your recommended 1min rest periods between sets, is there a major diff over a 2-3min rest? Would you recommend adding an arm day in? If I want to adjust the sets, is there a major diff between 8-12 lighter or 6-8 heavier? I get a lot more fatigued nowadays. But my current split has got me at a stale mate so hoping this will give me the change I need. Appreciate your reply
Hey Ross, we'll try to take these one at a time.
Rest? Recent studies have shown that two minutes between sets is better, so I think you are solid with two over one.
Arm Day? Bis are being trained with back and tris with chest and shoulder presses. Unless you feel your arms are a major weak point, it won't be necessary to add a full arm day.
Heavier over lighter? You are good to go heavier and less reps. I think the results would be similar for the most part. It won't help improve endurance, though. If you want to work on improving fatigue, you may want to occasionally challenge yourself with a higher rep set.
I hope this helps!
You suggest this for Workout only 4 weeks. Can I do more long time ? And ı need to lose weight this process
Hi Ibrahim, you can do this for longer than four weeks if you like. As long as your cardio and nutrition are supporrting weight loss, this workout program will be suitable.
Hope this helps!
what to do after completing this 16 week cycle ? what spilt to do next?
Depends on what your next goals are. This guide can help you find a new challenge.
https://www.muscleandstrength.com/articles/how-to-choose-your-next-train...
I got good result in 16 weeks i like to do similar. I am busy but do workout 5- 6 days a week. at least 45 min and this upper body n lower body was great .
Hi what are the benefits of the 2 sets later in the workouts? Do I take them to failure/ near failure?
Hi Morgan, you should be feeling like you have done serious work and would not need more than two on the final exercises. That said, you could add a third if you want?
Close to failure or failure with proper from would be the best way to go on these. Hope this helps!
You could either do cardio post weight training or at a separate time of the day. Alternating low and high intensity cardio would keep this interesting and help you see benefits from both. On days you got it in you, go with HIIT. If not, low intensity is just fine.
Thanks,
What is the best way to incorporate cardio into this workout?
Do you think this program would work if it was split into a two week program? I have had a bit of success with the PHUL by splitting it. I recently read M. Mentzers book and have become of a fan of recovery time.
I certainly can't say it won't work, G. Give it a go. It can't hurt to try, and I can see how the recovery would help.
Hello.Can ladies use this program..
Plus if im doung muay thai and boxing, is it okay to use this program?
Hi, Aikee. Thanks for reading M&S!
Absolutely! Women can do this, and I don't think it will interfere with your other work. Just monitor your recovery and give yourself at least one complete day off. Hope this helps!
I've run this for a few months and have seen good results. It sounds like I should maybe back off a bit for a few weeks? Should I, and what routine would be good to move to?
You don't need to back off for that long. One week would be a good idea, though. As for the next routine, read this over and check out the suggestions that are included. Hopefully one of those will be a good fit for you.
https://www.muscleandstrength.com/articles/how-to-choose-your-next-train...
I just started this workout last week. I really do like the types of exercises you put together for this. If I do this split on a Mon/Tues and Thurs/Fri basis, would it be too much to add in another weight lifting workout on Wednesday that focuses more on power where I can incorporate low reps but heavier weight on this day? And what would you recommend for cardio? I’m looking to do a mix of high intensity (no more than 15 min) and steady state (about 30-45min)
I don't recommend the weight training on Wednesday, but you could do one of those HIIT workouts on that day. Do steady state after the weight workouts of your choice. Just make sure you take two complete days off to maximize recovery.
Hey Josh.. what could I replace the . Banded Nordic Hamstring Curl with ? There is no elastics at my gym.
Hi, Lucie. Answering for Josh here. If your gym has a seated leg curl or a standing leg curl station, either movement would be a great one to use. You can also hook your feet under something solid and do the negative for the Nordic curls on the floor, and push yourself back up to the top.
Hi! I have recently completed the https://www.muscleandstrength.com/workouts/upper-lower-4-day-gym-bodybui....
But i can only do 3 pull ups. Should i stick with that program after my deload week or move to this advance program
Hey, Gilbert. Give this one a go. Use an assistant pull-up machine or a band for the pullups if needed. Do as many as you can on your own, then resort to the machine or band to get extra reps.
What about weak shoulder muscles?
The military press is for shoulders, Ahmed. If you want to focus on them specifically, go for this one.
https://www.muscleandstrength.com/articles/next-level-shoulder-training
Just finished this great training program, and was wondering what program to do next. A strength And the muscle mass focused program?
Thanks
Why only one exercise for the chest muscles?
Ahmed,
We've got a few chest exercises listed here..
Dumbbell Bench Press
Incline Dumbbell Bench Press
Standing Dumbbell Press
Machine Fly
Can I stick to one program the rest of my life but I will change up the reps,sets and add some supersets in between and drop sets.
Hey Gary - that is definitely not recommended. You'll want to vary exercises as well as sets, reps, and rest time if you're following a program for an extended period of time.
Will I still put muscle mass on if I'm doing an intermittent diet?
Hey William - yes, as long as you're eating in a caloric surplus.
Just finished this great training program, and was wondering what program to do next. A strength focused program?
Thanks
Hey Ashton - check out this one: https://www.muscleandstrength.com/workouts/phul-workout
Hey just got done doing the Chris Pratt program and want to Juno in this program. If I add some cardio in the beginning before the workouts with the aid in fat loss of course proper diet included. I’m currently 27 6-1 at 225 pounds and tryna burn off fat and gain muscle also trying to reach my goal weight of 190
Christopher - I'd recommend adding in cardio after your training session on days you're weight training.
Hey so got done doing the Chris Pratt program and feel pretty good after doing that. Also if I add some cardio in the beginning of the workouts will this help with fat burning also of course proper diet included?I know there’s millions of topics on building muscle and cutting. Thank you
Why are both the bench variations dumbbell? Like why is there no barbell benching? I’m not opposed to it I just didn’t understand why. Thanks!!
I have seen in a lot of other programs that have you work each muscle with 3- 4 exercises , 10-12 reps. In your routine you do not. For example. Biceps and triceps you have then worked twice a week, but with only 2 exercises each.
Why is this.
Hey John
Your biceps and triceps get a lot of indirect work every time you perform a pulling or pushing motion (working chest, shoulders, and back), so adding too much direct work can lead to overtraining.
I'm an ectomorph can I use this kind of workout split?
Thanks
Yes of course you can. To add muscle you would want to eat in a caloric surplus of about 25-400 calories above your maintenance. And try to get around 0.8 - 1 grams of protein per pound of bodyweight
Can exercises be superset? I feel it keeps my heart rate up and cut down on time.
Hi Raul
I'm an ectomorph can I use this kind of workout split?
Thanks
Hi new here getting back to working out after being out of the game for 13 yrs any way this workout been working for me really good, just wanted to ask if you recomen good supplements protein or stack to work with good with this workout.
Hi Raul,
For beginner workouts, check out some of these: https://www.muscleandstrength.com/workouts/beginner
For a beginner's guide on supplements, check this article out: https://www.muscleandstrength.com/articles/absolute-beginner-guide-bodyb...
How do feel about super-setting opposing muscles for times sake on upper body day (I.e. chest and back)?
Hi Evan,
I'm a fan. Do it if necessary.
Sounds good!!
Doesn't seem like enough workout for a week.