Fast Mass Program: The 4 Day Superset Split Workout

Fast Mass Program: The 4 Day Superset Split Workout
Tired of spending hours in the gym without getting the results you want? Try the Fast Mass program; a superset workout to get you pumped and on your way!

Workout Summary

Build Muscle
Split
Intermediate
8 weeks
4
20-30 minutes
Barbell, Cables, Dumbbells, Machines
Male & Female
download pdfDownload Workout

Workout Description

If you want results you have to work for them.

However, you probably already knew that being a loyal Muscle & Strength reader.

But obtaining an awesome physique shouldn’t cost you hours of your time a day and it shouldn’t take years to obtain.

In short, that type of time commitment just isn’t fair!

Especially since you’ve got school, work, and life taking up so much of your time.

Cutting down on time spent in the gym is exactly what the Fast Mass program does best.

It’s one of my favorite programs to do when I want to get in, get the work done, get out, and enjoy the benefits of my fitness lifestyle.

So, if you’re ready to start getting in pump-inducing and effective workouts in under 30 minutes a day, then read on!

M&S Athlete Performing Bent Over Rows

The Fast Mass program is perfect for anyone whose looking for maximum results in minimal time. Lets face it, we are all busy. This program allows you to commit just 2 hrs to the gym on a 4 day split with 30 min workouts. -Brett Kahn, Team Dymatize

Why Should I Perform The Fast Mass Program?

The Fast Mass program utilizes a common, but often misunderstood, intensity technique known as the superset. I’ll touch more on this in a bit, but for now just know that a superset combines two sets of exercises (that use opposing muscle groups) into one elongated set by performing them one after another without rest.

Related: DumbBar Workout - Gains With Dumbbell & Barbell Supersets

By utilizing the superset technique, we can do more work in a shorter amount of time. It also allows us to target multiple muscle groups within one weight lifting session at a high enough tempo to involve the cardio-respiratory system.

Complete Line of Dymatize Supplements

In another effort to make sure you get the best bang for your buck with this workout program, we hit each muscle group twice a week with a hypertrophy rep range so that you will gain quality lean muscle mass.

Before I move into describing the workout and providing the workout tables, I want to touch on the topic of what makes a superset a superset.

Why Are Supersets so Great?

As previously mentioned, supersetting is a great way to increase the amount of work you’re able to perform in a shorter amount of time.

A lot of lifters overgeneralize the term superset to make it include any set that is composed of two separate lifts. However, that’s not exactly the case.

True supersets involve opposing muscle groups, while compound sets involve the same muscle group. This workout is predominately made up of supersets. However, a compound set or two may have made its way into the program to ensure enough recovery time was given to each muscle group.

M&S Athlete Perfroming Dumbbell Lateral Raises

Often the only time I have to get a lift in is over an extended lunch break. Supersets are perfect for shocking and stimulating the muscle. I consistently implement the superset strategies found in the fast mass program throughout the year. -Brett Kahn, Team Dymatize

Personally, the only instances I will normally use compound sets is when training the larger muscles of the leg or during a shredding phase. Otherwise, they can be effective if you really want to keep a muscle under an insane amount of stress, but with the excessive time under tension, you’re bound to experience a breakdown in proper form on the second exercise performed.

However, with traditional supersets, you wont experience that as much as they use opposing muscle groups such as your back and chest. The only issue you may run into is a lack of cardiovascular conditioning, which building upon by using this workout will only help you with your long-term goals.

Describing The Fast Mass Workout

The Fast Mass program is a 4 day split composed entirely of supersets. To begin each superset, you will preform lift “a” before jumping right into lift “b” with no rest period in between.

After you finish your superset, you’ll want to take a rest period of between 45-90secs. For the larger, more complex lifts such as the squat, bench, and dumbbell press, I like to rest for the complete 90 seconds. As the workout progresses, you’ll be able to shorten that rest time closer to the 45-60sec mark while performing some of the accessory lifts.

All the lifts are also programed so that if you work out in a commercial gym, you wont have to hog a whole lot of equipment. Nothing is as disheartening as going to perform the second part of your superset only to see another lifter run off with the equipment you needed for the first part.

Day 1 of the program is a legs and shoulder workout (minus pressing). You will need to bring over a pair of dumbbells to the squat rack to perform lateral raises in a squat/lateral raise superset. After your first superset, you’ll move into dumbbell Romanian deadlifts paired with bent over rear delt raises.

M&S Athlete Performing Seated Leg Curls

Although bodybuilding is a large component of mens physique, I prefer to train in more of an athletic/functional manner, Supersetting feels like a continuous battle. You Vs. The Weights, minimal rest, start to finish.  - Brett Kahn, Team Dymatize

The final superset hits the hamstrings and the quads by performing leg extension and leg curls together. Some gyms have a machine that has them both. If yours does, that's great. If not you can either superset on separate machines or perform one and then the other if you don’t have the opportunity to superset them for whatever reason (i.e. busy gym).

Day 2 features pretty much every other muscle group. You’ll start off on a bench doing dumbbell bench press and dumbbell pullovers to work the chest and lats. Once completed, move the bench up to a 30-45* incline for incline dumbbell presses and chest supported dumbbell rows. Finally, get a great arm pump by performing EZ bar curls with skullcrushers as a superset.

Day 4 is your second leg day of the week. Kick things off with goblet squats paired with goblet lunges in a great leg compound set. Then move over to the machines to hit the quads and hamstrings with another leg extension and leg curl superset.

For your second compound set, hit some calf work with seated calf raises and standing calf raises. For standing calf raises, these can be completed either with a machine, with weight, or with bodyweight depending on the gym flow during your workouts.

Related: 5 Day Superset & Timed Set Muscle Building Workout

Day 5, and the final day of the lifting week, features a whole upper body day.  Start off with standing dumbbell military presses followed up with a bent over dumbbell row. Next head over to the cables for a lat pulldown paired with one of the greatest bodyweight exercises of all time, the pushup.

End your workout and go into the weekend with a killer arm pump by performing alternating dumbbell hammer curls and overhead tricep extensions.

Complete Line of Dymatize Supplements

On the off days, you’ll want to walk for 20-40 minutes as an active recovery. Active recovery sessions are great for loosing up your tight muscles, and increase blood flow so that you can pump nutrients into your muscles to help them repair. I prefer walking, but I also live in an area where it doesn’t get cold very often. Do whatever light cardio works best for you.

You may also want to include some additional core workouts on your off days. Although, you certainly don’t have to. The amount of work done during you workouts should be plenty to shred fat and work the stabilizing muscles of your core.

Day 1
Exercise Sets Reps
1a. Squat 4 8-12
1b. Lateral Raise 4 8-12
2a. Dumbbell RDL 3 8-12
2b. Rear Delt Raises 3 8-12
3a. Leg Extension 3 8-12
3b. Leg Curls 3 8-12
Day 2
Exercise Sets Reps
1a. Dumbbell Bench 4 8-12
1b. Dumbbell Pullover 4 8-12
2a. Incline Dumbbell Bench 3 8-12
2b. Dumbbell Row on Incline Bench 3 8-12
3a. EZ Bar Curl 3 10-12
3b. Skullcrusher 3 10-12
Day 3

off (light cardio 20-40 minutes of walking for active recovery)

Day 4
Exercise Sets Reps
1a. Goblet Squat 4 12
1b. Goblet Lunge 4 12
2a. Leg Extension 4 10-12
2b. Leg Curl 4 10-12
3a. Standing Calf Raises 4 12-15
3b. Seated Calf Raises 4 12-15
Day 5
Exercise Sets Reps
1a. Standing Dumbbell Press 4 8-12
1b. Bent-Over Dumbbell Row 4 8-12
2a. Lat Pulldown 4 10-12
2b. Pushup 4 10-12
3a. Alternating Hammer Curl 3 10
3b. Overhead Tricep Extension 3 10
Day 6 & 7

off (light cardio 20-40 minutes of walking for active recovery)

Conclusion

The Fast Mass Program is great, because it utilizes supersets, which allows you to perform a lot of exercises and train multiple muscle groups in a short amount of time.

It is perfect for the average person looking to put on muscle mass, but may not have the time to spend longer than 30 minutes in the gym.

103 Comments+ Post Comment

No Profile Pic
Posted Wed, 07/25/2018 - 21:57
Tristan

Hi there I have a home gym with no access to a machine for leg extensions or leg curls, what are some exercises to supplement for those?

No Profile Pic
Posted Tue, 07/10/2018 - 21:41
Rachel

Hi Josh,

I love this workout, is there another one on this site you’d recommend doing next??

Thank you!

JoshEngland's picture
Posted Wed, 07/11/2018 - 09:31
JoshEngland

Hi Rachel,

Thank you for giving it a shot! Depending on your goals, you could give fast shred a shot:

https://www.muscleandstrength.com/workouts/fast-shred-program

Hope this helps!

No Profile Pic
Posted Fri, 06/29/2018 - 01:48
Karl

Hi, i just finished week one of this workout and im really enjoying it so far. Only thing for me is the calf superset. I have naturally large calfs and dont really feel the need to work on them. Is there a couple of exercises you could suggest to replace this part of the workout for me?

JoshEngland's picture
Posted Fri, 06/29/2018 - 08:49
JoshEngland

Hi Karl,

You can nix the calf superset, sure. In terms of a replacement - there's not anything really comparable to add. You can always add an additional leg superset of sorts to the program to replace it if you wish.

Hope this helps!

No Profile Pic
Posted Thu, 06/28/2018 - 11:35
Mo

Hello Josh,

Is it ok to complete this program 4 days in a row and then take 3 days off? I plan on taking boxing lessons on the days off.

Thanks!

JoshEngland's picture
Posted Thu, 06/28/2018 - 13:40
JoshEngland

Hi Mo,

Depending on your ability to recover, diet, and sleep that could work.

Hope this helps!

No Profile Pic
Posted Fri, 06/08/2018 - 14:38
James

Hey Josh,

I'm about 6 weeks into this workout and have absolutely loved it. It had been years since I lifted regularly and this has been a great way to get back into lifting. I specifically love the superset aspect of it as it keeps me tired and active the whole time as opposed to sitting idly by. I definitely recommend this workout to anyone on a short time schedule. Do you have any suggestions about a workout plan to follow this one that also involve supersets?

Thank you!

JoshEngland's picture
Posted Fri, 06/08/2018 - 16:21
JoshEngland

Hi James,

That's awesome dude! Thank you so much for the kind words!

I wrote this fast shred program using the same concepts to compliment this program. Check it out and see if it's something you'd like to give a go.

https://www.muscleandstrength.com/workouts/fast-shred-program

Hope this helps!

No Profile Pic
Posted Sat, 06/02/2018 - 07:09
Mo

Hello Josh,

I will be starting this program on Monday with the intent on burning fat and adding lean muscle as I have a high bf% and low muscle mass. My chiropractor has advised me not to do heavy barbell squats or deadlifts. Is the Dumbbell squat a good alternative to the barbell squat? Can you suggest an alternative to Dumbbell RDL? THANKS!

JoshEngland's picture
Posted Mon, 06/04/2018 - 11:04
JoshEngland

Hi Mo,

I'd recommend seeking the help of a personal trainer in person. It's hard to recommend exercises over the internet to those with an injury history, as I have no clue how it has affected your movement patterns. A good personal trainer in your area will be able to write a program to best fit your needs and help you accomplish your goals.

Hope this helps!

No Profile Pic
Posted Tue, 05/22/2018 - 20:27
Gabe Cohen

I have been working out for a 4 months now, 4 days a week, and have seen great progression in definition and muscle growth. I have been on the same plan the entire time, but am getting bored of the same workouts everyday so i was wondering if I am "experienced" enough to begin this program and if it will interrupt the gains I have made/ am making with my previous plan. Thanks!

JoshEngland's picture
Posted Tue, 05/29/2018 - 11:50
JoshEngland

Hi Gabe,

This would be a fine program to transition into.

Hope this helps!

No Profile Pic
Posted Wed, 05/16/2018 - 04:16
ahmad

Hi, iam started with fat lose program and i lost 5kg from my weight
my weight now 79kg and this weight that i need
its good to start this program now?

JoshEngland's picture
Posted Wed, 05/16/2018 - 10:06
JoshEngland

Hi Ahmad,

You don't have to be a specific weight to begin this program.

Hope this helps!

No Profile Pic
Posted Sat, 03/17/2018 - 22:17
jaegar rogerson

is this program suitable for a beginner/intermediate to gain mass and strength

JoshEngland's picture
Posted Mon, 03/19/2018 - 09:07
JoshEngland

Hi Jaegar,

It's more geared towards intermediate lifters, but it should help you put on lean muscle mass. Strength gains should be noticeable, however increased strength isn't a main goal of the program.

Hope this helps!

No Profile Pic
Posted Thu, 02/01/2018 - 08:34
Max

I started this workout but soon realized a lot of the exercises are quite bad for your joints and I started to feel it popping my shoulder out today. The ones I'm talking about are Leg Extensions, Leg Curls, Standing Dumbbell Press and Overhead Tricep Extension. Can you recommend any alternatives to theses?

Thanks

JoshEngland's picture
Posted Thu, 02/01/2018 - 08:53
JoshEngland

Hi Max,

These exercises aren't bad for most people and won't cause pain for healthy individuals performing with proper form.

In your case, I'd recommend working with a trainer in person. There are a number of things that could explain why you're experiencing pain during these exercises (i.e. muscle imbalances, faulty movement patterns, age, body type, limb length, etc.). A professional will be able to analyze and provide corrective exercises and suitable alternatives way better than anyone could blindly over the internet.

At the end of the day you want your workouts to be pain free. It's worth the cost to hire help when needed.

Hope this helps and best of luck!

No Profile Pic
Posted Thu, 02/01/2018 - 09:07
Max

Thanks for your reply. Some joints are just not meant to move in certain directions. For example, putting your elbows behind your head for an Overhead Tricep Extension with a dumbbell is forcing the shoulder out of its socket.

JoshEngland's picture
Posted Thu, 02/01/2018 - 09:13
JoshEngland

Hi Max,

When you perform an overhead tricep extension, your elbows shouldn't be behind your head, they should be parallel with your ears/temples - which could explain why you're experiencing pain there.

It also sounds like you have a lack of shoulder mobility, which is an entirely different issue in of itself. Check this article out: https://www.muscleandstrength.com/articles/3-shoulder-mobility-drills

Hope this helps!

No Profile Pic
Posted Thu, 12/28/2017 - 19:35
Phililp

Great workout 57 yrs old worked out for many years love it. I like doing full body workouts I most of the put together my own program but this time I let someone else do the thinking. Its a great setup the only thing I did was put 1 and 2 together for day 1 and 3 and 4 for day 2 then 2 days off with some cardio and abs great job love all you do here.

JoshEngland's picture
Posted Tue, 01/02/2018 - 08:53
JoshEngland

Hi Phililp!

Happy to hear it! Thank you for your kind words and congrats on all of your progress!

Cheers!

No Profile Pic
Posted Wed, 11/15/2017 - 07:29
Sameer

Hi, I am using this program for the past 3 odd months. Went from 25% body fat to below 20 % over the past 3 months and can now see my muscles slowly getting some definition so pretty happy with that..Thanks..
My issue now is i am 5'3 and weigh just 59 kg (skinny fat), so if i lose more weight i would look like a skeleton. Can i gain more muscle and continue to shed fat at the same time if i alternate between eating above TDEE for the 1st fortnight and keeping a calorific deficit in the following fortnight. while following the program...

JoshEngland's picture
Posted Wed, 11/15/2017 - 09:08
JoshEngland

Hi Sameer!

That is awesome! Congratulations on the progress thus far!

Your questions is somewhat of a complicated one. Fat loss and muscle gain are often conflicting goals. The reason being is that to achieve fat loss, you must be in a calorie deficit for a decent amount of time. And to gain muscle, you must be in a calorie surplus for a decent amount of time.

My best advice is to pick just one goal. If you are tired of being in a deficit, try to bring your calories slowly back up to maintenance for a time. Measure your bodyfat levels while doing so. Once you've been eating at maintenance for a month or so, then determine if you'd like increase into a slight surplus (TDEE + 250) for a phase of time or go back into a calorie deficit fat loss phase once again.

Ultimately, the goal is to get to a healthy weight and bodyfat percentage for your height. Once you are there, it is much more about maintaining for life than anything else.

Hope this helps!

No Profile Pic
Posted Mon, 11/13/2017 - 09:25
TN

Hey Josh. I have question:
Monday: shoulder, Tuesday: Chest.
Is anything wrong? i think training chest and shoulders together

JoshEngland's picture
Posted Mon, 11/13/2017 - 09:51
JoshEngland

Hi TN,

Nothing wrong at all :) That is simply how this program was written. You're more than welcome to train chest and shoulders in the same day if that is what you prefer. In fact, we have plenty of other workouts on this site that encourage it.

If this program isn't to your liking, we should have one that is in our workouts database. I've provided a link below:

https://www.muscleandstrength.com/workout-routines

Hope this helps!

No Profile Pic
Posted Mon, 11/13/2017 - 21:55
TN

thanks Josh, i really enjoy this traning program, , the only thing i concern is shoud we have the train for chest & shoulder in 2 cotinuous days ? now i feel easy & keep my mind on this program.

No Profile Pic
Posted Sun, 09/17/2017 - 00:22
BJ

Will put this program to the test since I have a buys semester. Will let you know how the results are.

How do you go about warmup sets for these. I assume 1-2 warmup sets for the first 2 main movements of the day ?

JoshEngland's picture
Posted Mon, 09/18/2017 - 08:46
JoshEngland

Hi BJ,

Awesome man! Good luck and let me know how it goes!

For warm ups, start here: https://www.muscleandstrength.com/articles/warming-up-for-dummies

Hope this helps!

No Profile Pic
Posted Wed, 07/26/2017 - 06:42
Shinno

Hi, I am gonna try this program to build up muscle.
But my situation is my body fat is like 30+%, so i want to loss fat at the same time.
My question is , if i eat less calories than my TEDD or even my BMR, but drink enough whey protein to meet the daily protein goal (180+g), can i loss fat and grow muscle(hypertrophy)at the same time?
Thanks!

JoshEngland's picture
Posted Wed, 07/26/2017 - 09:03
JoshEngland

Hi Shinno,

Yes, it is possible, especially if you haven't been lifting for that long.

So long as you are eating less than your TDDE, you'll lose fat. Weight training will help stimulate muscle growth, and as long as you are eating enough protein each day to repair the muscle damage created by your workouts and recover, you should be fine.

Hope this helps and best of luck!

No Profile Pic
Posted Fri, 07/07/2017 - 10:07
Mario

Just came here to put a feedback. What an awesome and legendary program ! I was being stuck with my routine for a longer period of time when friend of mine recommended me this page. After 6 weeks of following this plan I can see a huge change on my body ! Heaps thanks mate ;)

JoshEngland's picture
Posted Fri, 07/07/2017 - 10:53
JoshEngland

Hi Mario!

Thank you so much for your feedback! I love hearing stuff like that! Congrats on all of your progress!

Keep it up!

No Profile Pic
Posted Mon, 06/19/2017 - 12:52
Ben

Hi there,

I've been training for 5 years and hit a plateau, how long could I use this workout for and would it be suitable for someone with my level of experience
Thanks

JoshEngland's picture
Posted Mon, 06/19/2017 - 15:00
JoshEngland

Hi Ben,

Absolutely! It might even provide just he shock your body needs to break that plateau. I'd recommend giving the program a shot for at least 8 weeks.

Hope this helps!

No Profile Pic
Posted Mon, 06/19/2017 - 12:39
Raider Thomas

Theres 3 off days, can i use light weight workouts on two off days?

No Profile Pic
Posted Mon, 06/19/2017 - 10:56
Raider Thomas

Why is there 3 day offs, so if i want can i still workout on those 3 days off and if i can what workouts can i use in the program on those 3 days offs

JoshEngland's picture
Posted Mon, 06/19/2017 - 12:04
JoshEngland

Hi Raider,

Your off days are your active recovery days (light jogging or walking). Your body has to have time to recover from workouts so you grow. Muscles are broken down in the gym. They're built through proper recovery, nutrition, and adequate amounts of sleep each night.

Hope this helps!

No Profile Pic
Posted Sat, 06/17/2017 - 20:15
Raider Thomas

So is the workout days like full body workouts or what kind are they?

JoshEngland's picture
Posted Mon, 06/19/2017 - 10:05
JoshEngland

Hi Raider,

None of them are complete full body part workouts, but it is a split that utilizes super sets to work multiple muscle groups on each day.

Hope this helps!

No Profile Pic
Posted Sat, 06/17/2017 - 19:34
Raider Thomas

Can i do day six rest day having it be a day one workout day instead of a rest day on day six then use day 7th as a rest day instead of day 6?

JoshEngland's picture
Posted Mon, 06/19/2017 - 10:04
JoshEngland

Hi Raider,

I'm not sure I understand your question. I wouldn't recommend adding more workouts to this program or alternating the order of the days as they've been set up for optimal rest time and recovery. However, begin the day 1 workout on whichever day of the week you prefer. Just make sure the order of the workouts remain the same.

Hope this helps!

No Profile Pic
Posted Mon, 04/17/2017 - 06:06
Simon

What sort of % of my 1RM should I be using on the compound moves with this program ?

JoshEngland's picture
Posted Mon, 04/17/2017 - 09:48
JoshEngland

Hi Simon!

Thanks for reading and for your question! Shoot for between 75-85% of your 1RM on these lifts.

Hope this helps!

No Profile Pic
Posted Mon, 04/17/2017 - 14:10
Simon

Thank you.

No Profile Pic
Posted Tue, 04/04/2017 - 11:11
Leroy David

Hi, may I ask, between the supersets, should the weight be increased or decreased, for example : I did bench press with 50 kgs and cable fly with 10 kgs, in the next superset after rest, should the weight be increase or decrease?
Note : my main goal is just for toning and maintenance, not to get much bigger

JoshEngland's picture
Posted Tue, 04/04/2017 - 12:52
JoshEngland

Hi Leroy!

Thanks for reading and for your question!

You can perform the workout in the way you described. You can also perform the sets with the same weight and make your goal to increase the weight for each set either every week or every other week. The important thing here is that you are increasing the weight or your training stimulus overtime. This is what causes your body to make positive adaptations.

Hope this helps!

No Profile Pic
Posted Sun, 04/02/2017 - 19:11
Jonathan

Hey Josh,
A few quick questions. 1) Is it normal to be gaining weight during this program and 2) What is a good diet plan to follow during this program?
Thanks

JoshEngland's picture
Posted Mon, 04/03/2017 - 09:37
JoshEngland

Hi Jonathan,

It depends on what your goals are and what your diet is composed of.

If you're eating in a caloric surplus, yes you could gain weight (or lean muscle depending) while performing this workout. On the other hand, you could eat in a caloric deficit see positive fat loss results from this program in doing so as well.

My suggestion would be to find your BMR (link to our calculator below). Subtract 250-500 cals from that if your goal is fat loss, add 250-500 cals if your goal is muscle growth.

https://www.muscleandstrength.com/tools/bmr-calculator

Experiment with your macros. Some good goals are:

.8-1.2g of protein per lb of bodyweight per day

.40-.45g of fat per lb of bodyweight per day

The remaining calories of your diet from carbs.

Hope this helps!