4 Day Intermediate Full Body Workout Plan for Mass

During the first phase of bodybuilding you learnt how to execute basic and fundamental exercises correctly. Your workouts become consistent, have a well balanced diet and you got some experience. Now you are ready to make some advancements in lifting.

If you have been following our 3 day beginner split workout plan for mass and learnt exercises correctly. Now you are ready to start next level of training. This intermediate 4 day split workout routine is focused upon an individual who wants to move forward from their beginner 3 day split workout routines and start lifting heavier weights and performing core exercises that target muscle growth.


This intermediate workout plan is a 4 day split workout routine. That is, you workout 2 days followed by rest and working out another 2 days and another 2 days of rest. Rest is very important in every workout regimen. You should give your muscles enough time to recuperate from both workout days and stimulate proper muscle growth.

This workout routine is designed for intermediate bodybuilders who want to gain muscle and mass. This workout routine consists of chest, triceps, back, biceps, forearms, shoulders, legs and abs for 20 to 24 weeks. The goal of this 4 day split full body workout routine for mass is to gain maximum muscle mass while keeping fat gain at minimum and also to increase your strength.

Intermediate workout program

Hey there! We hope you love our fitness programs and the products we recommend. Just so you know, Dr Workout is reader-supported. When you buy through links on our site, we may earn an affiliate commission at no extra cost to you. It helps us keep the lights on. Thanks.

4 Day Split Intermediate Workout Routine for Mass

Training Level: Intermediate

Training Days: 4 Days

Routine Duration: 5 to 6 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 ( Example: 200 pound= 200 gm protein)

Calorie Intake: 20 or 30% more

Fat Intake: 0.5 gram per pound of body weight

Sleep: 8 hrs

Daily Workout Schedule

Day 1 ( Monday): Legs and Abs

Day 2 (Tuesday): Chest and Triceps

Day 3 (Wednesday): Rest Day

Day 4 (Thursday): Back, Biceps and Forearms

Day 5 (Friday): Shoulder and Abs

Day 6(Saturday): Rest Day

Day 7(Sunday): Rest Day

Note: you can mix cardio with any of the rest days if you feel it is needed.

Workout Plan

Intermediate Workout Plan


1. MONDAY: Legs and Abs

  • Leg Extension 3 Sets X 15,15,15 Reps
  • Squat( Lift maximum with proper form) 4 X 10,10,10,8
  • Lying Leg Curl 3 X 15,15,15
  • Leg Press 3 X 12,12,12
  • Seated Calf Raise 3 X 12,12,12
  • Decline Crunches 3 X 20,20,20
  • Hanging Leg Raise 4 X 10,10,10,10
  • Leg Raises 3 X 15,15,15
  • Machine Ab Crunches 3 X 15,15,15

2. TUESDAY: Chest and Triceps

  • Bench Press ( Lift maximum with proper form) 3 X 15,15,15
  • Incline Bench Press 3 X 15,15,15
  • Dumbbell Press 3 X 12,12,12
  • Incline Dumbbell Press 3 X 12,12,12
  • Machine Fly 3 X 12,12,12
  • EZ Bar Skull Crushers 3 X 12,12,12
  • One Arm Tricep Dumbbell Extension 3 X 12,12,12
  • Cable Trips Pushdown 3 X 12,12,12
  • lying cable triceps extension 3 X 12,12,12

3. WEDNESDAY: Rest Day

4. THURSDAY: Back, Biceps and Forearms

  • Wide Grip Pull Up 3 X 10,10,10
  • Seated Cable Row 3 X 12,12,12
  • Barbell row ( Lift maximum with proper form) 4 X 15,12,10,8
  • Deadlift ( Lift maximum with proper form) 4 X 10,10,10,8
  • Standing Barbell Curl ( Lift maximum with proper form) 3 X 10,10,10
  • Seated Dumbbell Curl 3 X 10,10,10
  • Preacher Curl 3 X 10,10,10
  • Hammer Curl 3 X 10,10,10
  • Machine Wrist Curl 3 X 20,20,20

5. FRIDAY: Shoulder and Abs

  • Barbell Shoulder Press ( Lift maximum with proper form) 4 X 10,10,10,10
  • Front Raises 3 X 10,10,10
  • Lateral Raises 3 X 10,10,10
  • Dumbbell Shoulder Press 3 X 10,10,10
  • Upright Cable Row 3 X 10,10,10
  • Dumbbell Shrug 3 X 15,15,15
  • Crunches 3 X 25,25,25
  • Hanging Leg Raises 3 X 15,15,15
  • Cable Wood Chop 3 X 12,12,12 ( On each sides)
  • Machine Ab Crunches 3 X 15,15,15

6. SATURDAY: Rest Day

7. Sunday: Rest Day

You may also like to read:

Someone who already have 3 or 4 moths of experience in lifting would benefit from this 4 day intermediate full body workout plan. Beginner, advanced and more advanced bodybuilders would not benefit from this 4 day full body workout plan.

Good Luck! Keep in touch and update your progress in your social profile and tag us. If you have any doubts or questions about our 4 day intermediate full body workout routine for mass feel free to contact us, we are here to help you.