4 Day Advanced Full Body Workout Routine for Mass

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.

Frequency: 4 day advanced full body workout routine for mass is designed in such a way that you will train each muscle group two times per week. This high frequency workout scheme helps you to keep your muscles in anabolic state throughout the week.


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 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, Back, Shoulder & Abs

Day 2 (Tuesday): Leg, Biceps, Triceps, Calf, Forearm

Day 3 (Wednesday): Rest Day

Day 4 (Thursday): Chest, Back, Shoulder & Abs

Day 5 (Friday):  Leg, Biceps, Triceps, Calf, Forearm

Day 6(Saturday): Rest Day

Day 7(Sunday): Rest Day

Workout Plan:


4 Day Advanced Full Body Workout Routine for Mass

Sets: 4
Reps: 10,10,10,10

Day 1: Chest, Back, Shoulder & Abs

  • Pullups  
  • Barbell bench press 
  • Barbell row
  • Incline dumbbell press
  • Overhead shoulder press
  • Decline crunches
  • Cable lateral raise
  • Bicycle crunch

Day 2: Leg, Biceps, Triceps, Calf, Forearm 

  • Squat
  • Biceps curl
  • Bulgarian lunges
  • Single arm dumbbell preacher curl
  • Calf raise
  • Triceps pushdown
  • Forearm curl
  • Overhead cable triceps extension

Day 3: Rest day

Day 4: Chest, Back, Shoulder & Abs

  • Wide grip lat pull down
  • Incline barbell bench press
  • Cable row
  • Decline dumbbell press
  • Arnold shoulder press
  • Hanging leg raises
  • Seated bent over rear delt raise 
  • Cable wood chopper

Day 5: Leg, Biceps, Triceps, Calf, Forearm 

  • Squat
  • Barbell curl
  • Leg curl
  • Spider curls
  • Seated calf raise
  • Skull crushers
  • Forearm reverse barbell curls
  • Triceps pushdown

Day 6: Rest day

Day 7: Rest day

Cardio- Once in a Week (Optional)

Moderate intensity cardio : 45 min

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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