6 June 2017

4 Day Advanced Full Body Workout Routine for Mass


The 4 day advanced full body workout routine for mass is specifically designed for lifters with at least 1 years lifting experience. This workout routine consists of chest, biceps, triceps, forearms back, legs, calf, shoulders and abs for 3 months. The main aim of this workout plan is upon bulking and lifting heavier weight while performing minimum repetitions with each set. If you have been following our 4 day split Intermediate workout plan for mass and gained some mass. Now you are ready to start next level of training.

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The goal of this 4 day advanced full body workout routine for mass is to gain maximum amount of muscle mass while keeping you lean and also to increase your strength. This advanced workout plan is designed to hit your muscles hard four times per week and then allow enough time to promote muscle growth. This routine was designed for advanced bodybuilders who want to gain more muscle and mass. For the next four weeks, you’ll handle progressively heavier weight loads in more challenging rep schemes, to confuse your muscles and spur new growth.


4 Day Split Advanced Full Body Workout Routine for Mass


Training Level: Advanced

Training Days: 4 Days

Routine Duration: 3 months

Warmup: 5–10 min warmup before you begin your workout

Rest: 60 or 90 sec between sets

Protein Intake: 1g of protein per pound of body weight

Calorie Intake: 30 or 40% more

Fat Intake: 0.5 gram per pound of body weight

Sleep: 8 hrs

Daily Workout Schedule


Day 1 ( Monday): Chest and Abs

Day 2 (Tuesday): Biceps, Triceps and Forearms

Day 3 (Wednesday): Back

Day 4 (Thursday): Rest Day

Day 5 (Friday): Legs and Abs

Day 6(Saturday): Shoulder

Day 7(Sunday): Rest Day

Workout Plan:




Monday: Chest and Abs


  • Barbell Bench Press(Lift maximum with proper form) 4 Sets X 12,10,8,6 Reps
  • Barbell Incline Press 4 X 12,10,8,6
  • Dumbbell Incline Press 3 X 12,12,12
  • Dumbbell Decline Press 3 X 12,12,12
  • Dumbbell Incline Fly 3 X 12,12,12
  • Cable Cross Over 4 X 12,10,8,6
  • Hanging Leg Raises 4 X 12,12,12,12
  • Leg Raises 4 X 15,15,15
  • Crunches 3 X 30,30,30
  • Decline Ab Reach 3 X 10,10,10
  • Plank 3 X 60 sec


Tuesday: Biceps, Triceps and Forearms


  • Barbell Curl 4 Sets X 12,10,8,6 Reps
  • Preacher Curl 4 X 12,10,8,6
  • Dumbbell Alternate Biceps Curl 3 X 10,8,6
  • Hammer Curl 3 x 10,8,6
  • Close Grip Cable Curl 3 X 10,8,6
  • Skull Crushers 4 X 12,10,8,6
  • Close Grip Barbell Press 3 X 10,8,6
  • Cable Triceps Push Down 3 X 10,8,6
  • One Arm Triceps Dumbbell Extension 3 X 10,8,6
  • Palm Down Barbell Wrist Curl Over A Bench 3 X 10,8,6
  • Palm up Barbell Wrist Curl Over A Bench 3 X 10,8,6


Wednesday : Back


  • Wide Grip Pullup 4 X 10,10,10
  • Wide Grip Lat Pull Down 4 X 15,12,8,6
  • Cross Grip Front Lat Pulldown 4 X 12,10,8,6
  • Barbell Bent Over Row 4 X 12,10,8,6
  • Deadlift 4 X 12,10,8,6
  • Cable Seated Row 4 X 12,10,8,6
  • One Arm Dumbbell Row 4 X 12,10,8,6


Thursday: Rest Day

Friday: Legs and Abs


  • Barbell Squat 4 Sets X 12, 10, 8, 6 Reps
  • Leg Press 4 X 12, 10, 8, 6
  • Leg Extensions 4 X 12, 10, 8, 6
  • Lying Leg Curl 4 X 12, 10, 8, 6
  • Standing Barbell Calf Raise 4 X 15, 15, 15, 15
  • Calf Raise on Leg Press 4 X 15, 15, 15, 15
  • Hanging Leg Raise 4 X 15, 15, 15, 15
  • Leg Raises 4 X 20, 20, 20, 20
  • Machine Ab Crunches 4 X 20, 20, 20, 20


Saturday: Shoulder

  • Barbell Shoulder Press 4 X 12, 10, 8, 6
  • Dumbbell Arnold Press 4 X 12, 10, 8, 6
  • Dumbbell Lateral Raise 4 X 12, 10, 8, 6
  • Dumbbell Front Raise 4 X 12, 10, 8, 6
  • Barbell Up Right Row 4 X 12, 10, 8, 6
  • Barbell Shrug 4 X 15, 15, 15, 15
  • Dumbbell Shrug 4 X 15, 15, 15, 15


Sunday: Rest Day

Cardio- Once in a Week (Optional)


  • Walking 30 Minutes
  • Running 20 Minutes


Note: Take BCAAs immediately following cardio workout to prevent the body's potential lapse into a catabolic state

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Someone who had 1 year or more experience in lifting would benefit from this 4 day advanced full body workout plan. Beginner and intermediate bodybuilders would not benefit from this 4 day full body workout plan.

Good Luck! Keep in touch and update your progress in the comment box below. If you have any doubts or questions about our 4 day advanced full body workout routine for mass feel free to comment below, we are here to help you
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