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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- 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
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28 Method Workout Plan
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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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.