Workout Routine

Free

4 Day Full Body Routine for Mass

by heldjr

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Sets-3 Reps-10. Rest- 1 minute between sets. Last set of each exercise is done with AMRAP.Push yourself to the limit. On the final set, if you can get 15+ reps then increase weight on the next workout by 5 lbs. Cardio-Moderate intensity 45 min. (Optional)

Starting TM is 90% of 1RM.

Targeted muscles
front
back
Click a muscle to see how much a workout targets it
Unaffacted
Light
Moderate
High
Very High

Workouts

Day 1

pullup

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10
60 sec
3
–
–
10 +
amrap
60 sec

pullup

3×10+

bench press

Set
Intensity
Weight
Reps
Rest time
1
50% TM
70 lbs
10
60 sec
2
50% TM
70 lbs
10
60 sec
3
50% TM
70 lbs
10 +
amrap
60 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 5 lbs.

bench press

3×10+

bent over row

Set
Intensity
Weight
Reps
Rest time
1
50% TM
70 lbs
10
60 sec
2
50% TM
70 lbs
10
60 sec
3
50% TM
70 lbs
10 +
amrap
60 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 5 lbs.

bent over row

3×10+

Db Incline bench press

Set
Intensity
Weight
Reps
Rest time
1
50% TM
11 lbs
10
60 sec
2
50% TM
11 lbs
10
60 sec
3
50% TM
11 lbs
10 +
amrap
60 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 5 lbs.

Db Incline bench press

3×10+

overhead press

Set
Intensity
Weight
Reps
Rest time
1
50% TM
70 lbs
10
60 sec
2
50% TM
70 lbs
10
60 sec
3
50% TM
70 lbs
10 +
amrap
60 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 5 lbs.

overhead press

3×10+

Swiss ball crunches

Set
Reps
Rest time
1
10
60 sec
2
10
60 sec
3
10 +
amrap
60 sec

Swiss ball crunches

3×10+

side lateral raise

Set
Intensity
Weight
Reps
Rest time
1
50% TM
20 lbs
10
60 sec
2
50% TM
20 lbs
10
60 sec
3
50% TM
20 lbs
10 +
amrap
60 sec

side lateral raise

3×10+

bicycle crunches

Set
Reps
Rest time
1
10
60 sec
2
10
60 sec
3
10 +
amrap
60 sec

bicycle crunches

3×10+

Day 2

squat

Set
Intensity
Weight
Reps
Rest time
1
50% TM
70 lbs
10
60 sec
2
50% TM
70 lbs
10
60 sec
3
50% TM
70 lbs
10 +
amrap
60 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 5 lbs.

squat

3×10+

Barbell Curls

Set
Intensity
Weight
Reps
Rest time
1
50% TM
70 lbs
10
60 sec
2
50% TM
70 lbs
10
60 sec
3
50% TM
70 lbs
10 +
amrap
60 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 5 lbs.

Barbell Curls

3×10+

front squat

Set
Intensity
Weight
Reps
Rest time
1
50% TM
70 lbs
10
60 sec
2
50% TM
70 lbs
10
60 sec
3
50% TM
70 lbs
10 +
amrap
60 sec

front squat

3×10+

Lying Dumbbell Tricep Extension

Set
Intensity
Weight
Reps
Rest time
1
50% TM
11 lbs
10
60 sec
2
50% TM
11 lbs
10
60 sec
3
50% TM
11 lbs
10 +
amrap
60 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 5 lbs.

Lying Dumbbell Tricep Extension

3×10+

Kettlebell Swings

Set
Intensity
Weight
Reps
Rest time
1
50% TM
16 lbs
10
60 sec
2
50% TM
16 lbs
10
60 sec
3
50% TM
16 lbs
10 +
amrap
60 sec

Kettlebell Swings

3×10+

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
50% TM
20 lbs
10
60 sec
2
50% TM
20 lbs
10
60 sec
3
50% TM
20 lbs
10 +
amrap
60 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 5 lbs.

tricep pushdown

3×10+

wrist curl

Set
Intensity
Weight
Reps
Rest time
1
50% TM
70 lbs
10
60 sec
2
50% TM
70 lbs
10
60 sec
3
50% TM
70 lbs
10 +
amrap
60 sec

wrist curl

3×10+

Dumbbell Shrugs

Set
Intensity
Weight
Reps
Rest time
1
50% TM
11 lbs
10
60 sec
2
50% TM
11 lbs
10
60 sec
3
50% TM
11 lbs
10 +
amrap
60 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 5 lbs.

Dumbbell Shrugs

3×10+

Day 3

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
50% TM
20 lbs
10
60 sec
2
50% TM
20 lbs
10
60 sec
3
50% TM
20 lbs
10 +
amrap
60 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 5 lbs.

lat pulldown

3×10+

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
50% TM
70 lbs
10
60 sec
2
50% TM
70 lbs
10
60 sec
3
50% TM
70 lbs
10 +
amrap
60 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 5 lbs.

incline bench press

3×10+

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
50% TM
20 lbs
10
60 sec
2
50% TM
20 lbs
10
60 sec
3
50% TM
20 lbs
10 +
amrap
60 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 5 lbs.

seated cable row

3×10+

Dumbbell Pullover

Set
Intensity
Weight
Reps
Rest time
1
50% TM
11 lbs
10
60 sec
2
50% TM
11 lbs
10
60 sec
3
50% TM
11 lbs
10 +
amrap
60 sec

Dumbbell Pullover

3×10+

seated shoulder press

Set
Intensity
Weight
Reps
Rest time
1
50% TM
11 lbs
10
60 sec
2
50% TM
11 lbs
10
60 sec
3
50% TM
11 lbs
10 +
amrap
60 sec

seated shoulder press

3×10+

hanging leg raises

Set
Reps
Rest time
1
10
60 sec
2
10
60 sec
3
10 +
amrap
60 sec

hanging leg raises

3×10+

rear delt fly

Set
Intensity
Weight
Reps
Rest time
1
50% TM
11 lbs
10
60 sec
2
50% TM
11 lbs
10
60 sec
3
50% TM
11 lbs
10 +
amrap
60 sec

rear delt fly

3×10+

Cable crunch

Set
Intensity
Weight
Reps
Rest time
1
50% TM
20 lbs
10
60 sec
2
50% TM
20 lbs
10
60 sec
3
50% TM
20 lbs
10 +
amrap
60 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 5 lbs.

Cable crunch

3×10+

Day 4

deadlift

Set
Intensity
Weight
Reps
Rest time
1
50% TM
70 lbs
10
60 sec
2
50% TM
70 lbs
10
60 sec
3
50% TM
70 lbs
10 +
amrap
60 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 5 lbs.

deadlift

3×10+

Cable Curls

Set
Intensity
Weight
Reps
Rest time
1
50% TM
20 lbs
10
60 sec
2
50% TM
20 lbs
10
60 sec
3
50% TM
20 lbs
10 +
amrap
60 sec

Cable Curls

3×10+

leg curl

Set
Intensity
Weight
Reps
Rest time
1
50% TM
20 lbs
10
60 sec
2
50% TM
20 lbs
10
60 sec
3
50% TM
20 lbs
10 +
amrap
60 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 5 lbs.

leg curl

3×10+

shrug

Set
Intensity
Weight
Reps
Rest time
1
50% TM
70 lbs
10
60 sec
2
50% TM
70 lbs
10
60 sec
3
50% TM
70 lbs
10 +
amrap
60 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 5 lbs.

shrug

3×10+

Seated calf raises

Set
Intensity
Weight
Reps
Rest time
1
50% TM
70 lbs
10
60 sec
2
50% TM
70 lbs
10
60 sec
3
50% TM
70 lbs
10 +
amrap
60 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 5 lbs.

Seated calf raises

3×10+

skull crushers

Set
Intensity
Weight
Reps
Rest time
1
50% TM
70 lbs
10
60 sec
2
50% TM
70 lbs
10
60 sec
3
50% TM
70 lbs
10 +
amrap
60 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 5 lbs.

skull crushers

3×10+

reverse curl

Set
Intensity
Weight
Reps
Rest time
1
50% TM
70 lbs
10
60 sec
2
50% TM
70 lbs
10
60 sec
3
50% TM
70 lbs
10 +
amrap
60 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 5 lbs.

reverse curl

3×10+

Db Overhead Tricep Extension

Set
Intensity
Weight
Reps
Rest time
1
50% TM
11 lbs
10
60 sec
2
50% TM
11 lbs
10
60 sec
3
50% TM
11 lbs
10 +
amrap
60 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 5 lbs.

Db Overhead Tricep Extension

3×10+