- 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
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.
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
|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
|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
|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|
|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
|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!