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WE SH IP TO ALGERI A VIE W D E TAILS

4 Day Maximum Mass Workout

A mass building routine that features a great combination of

effective compound and isolation movements along with
intense, high impact five minute burn sets.

Workout Summary
 Main Goal Build Muscle

Workout Type Split

Training Level Intermediate

Program Duration 8 weeks

Days Per Week 4

Time Per Workout 45-60 minutes

Equipment Required Barbell, Bodyweight, Dumbbells, Machines

Target Gender Male & Female

Recommended Supplements 100% Whey Protein, Creatine Monohydrate,

Weight Gainer (Optional), Pre-Workout
(Optional), BCAAs (Optional)

Author Steve Shaw

Workout PDF Download Workout

Workout Description
This is an intermediate muscle building workout for lifters who:

1. Have experienced beginner gains and are confident they know how to build
muscle.
2. Have a solid grasp of exercise form on the major compound movements.
3. Know how to set up an effective muscle building eating plan.

Overload. Overload is critical to the muscle building process. Push each set for the
maximum number of reps, stopping that set either when you feel your form is slipping, or
if you feel like you may fail on the next rep. Do not train to failure. The point is to stimulate
growth, not annihilate your body and central nervous system.

Add weight to each exercise as frequently as possible, when it makes sense. I

recommend using the same weight for every set of a given exercise, and when you are
able to perform a comfortable number of reps on each set, add weight.
Rep Ranges. Rep ranges are simply a guideline. It's is ok to go over them, or a hair
under at times. Again, the magic is overload. Rep ranges are simply a tool.

5 Minute Burn Periods. For each body part you will perform a 5 minute burn out
period. These sets are brutal. Pick a weight that allows you to perform about 12-15 reps.
Over a 5 minute period you perform as many reps as possible with that weight, starting
and stopping sets as needed. Rest only long enough to catch your bearings and
breathe, and then start knowing out more reps.

5 minute burn out periods are not about sets and reps. They are about finishing off an
already fatigued muscle. Don't obsess (or even count)  over how many total sets you do.
Instead, try to do as many reps as possible in 5 minutes using whatever rest periods you
need to survive.

4 Day Maximum Mass Workout Split

Day 1 - Back and Biceps
Day 2 - Chest and Triceps
Day 3 - OFF
Day 4 - Quads, Hamstrings and Calves
Day 5 - Shoulders, Traps and Forearms
Day 6 - OFF
Day 7 - OFF

Day 1

Back and Biceps

Exercise Sets Reps

Deadlift 2 5

One Arm Dumbbell Row 3 8-12

Wide Grip Pull Up or Lat Pull Down 3 10-12

Barbell Row 3 8-12

Seated Cable Row or Machine Row 5 Minutes Burn

EZ Bar Preacher Curl 3 10-12

Concentration Curl 3 10-12

Seated Dumbbell Curl 5 Minutes Burn

Day 2
Chest and Triceps

Exercise Sets Reps

Bench Press 3 6-10

Incline Dumbbell Bench Press 3 8-12

Chest Dip 3 AMAP*

Cable Crossover or Pec Dec 3 12-15

Machine Press or Dumbbell Bench Press 5 Minutes Burn

EZ Bar Skullcrusher 3 8-12

Two Arm Seated Dumbbell Extension 3 8-12

Cable Tricep Extension 5 Minutes Burn

Day 4

Quads, Hamstrings and Calves

Exercise Sets Reps

Squat 3 6-10

Leg Press 3 15-20

Hack Squat or Dumbbell Lunge 3 8-12

Leg Extension 5 Minutes Burn

Stiff Leg Deadlift 3 8-12

Leg Curl 5 Minutes Burn

Standing Calf Raise 3 10-15

Seated Calf Raise 5 Minutes Burn

Day 5

Shoulders, Traps and Forearms

Exercise Sets Reps

Seated Barbell Press 3 6-10

Seated Arnold Press 3 8-12

Dumbbell Lateral Raise 3 10-15

 Hammer Strength Press or Smith Press 5 Minutes Burn

Upright Row 3 8-12

Barbell Shrug or Dumbbell Shrug 5 Minutes Burn

Seated Barbell Wrist Curl 3 12-15

Barbell Static Hold 5 Minutes Burn

*AMAP = As many as possible.

Barbell Static Holds. Instead of performing reps you simply hold the bar as long as
possible.

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About The Author

Steve Shaw
Steve Shaw is an experienced raw masters powerlifter with over 31 years of
iron game experience. His best competition lifts are a 602.5 pound squat, a
672.5 pound deadlift, and a 382.5 pound bench press. Steve is also known
as a powerbuilder. His goal is to help others build as much muscle and
strength as humanly possible.
View all by Steve Shaw »

732 Comments + Post Comment

Posted Fri, 06/14/2019 - 17:54 LIKE 0

Amir
Hey steve ,
Will you please explain me the 5 minutes burn period ? Is it same as AMAP ? because in
description it is written that choose the weight from which you can do 12 - 15 reps and in the
last it is written that instead od count sets just do the reps as you can , so im bit confused
kindly guide me for this

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 Posted Thu, 06/20/2019 - 16:36 LIKE 0
Arska Majuri
Pick a weight that you can perform 12-15 reps and start doing with that weight as many
reps as you can in 5 minutes

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Posted Thu, 05/23/2019 - 04:40 LIKE 0

James
Where are you adding your abs and cardio? Off days or in the morning and performing
routines in the evening. I’m currently on a 1-1 routine lift one day and cardio abs the next with
one to two complete rest days. I’m trying to see where cardio and abs would be best suited in
this routine. Thanks

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Posted Wed, 05/15/2019 - 12:46 LIKE 0

Sam
Hi Yosh,
I see that there are no abs included. Whats the best way to add them to my workout? I really
like your workouts btw(:

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Posted Wed, 05/08/2019 - 17:29 LIKE 0

Iain Rudd
I really like this workout. 4 days fits my weekly schedule. I went 8 weeks and had muscle gain
and a little definition. I love feeling like I got a workout.

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Posted Thu, 05/09/2019 - 12:10 LIKE 0

Iain Rudd
As a side note, I am experimenting with this program. The first 8 weeks I did the max
reps listed. The next 8 weeks I am going to do the min reps listed at more weight. I am
always trying to mix things up so as not to get bored with a routine. Hoping it will drive
results.

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Posted Sat, 06/22/2019 - 18:18 LIKE 0

Tyler Parker
 Hey Iain, you might want to check out the similar workout by the same author:
https://www.muscleandstrength.com/workouts/4-day-power-muscle-burn-worko...
You aren't really choosing which rep range to do, rather you pick up a weight that you
can, for example, do the given lift 3 sets 6 reps each. Next week shoot to do 3 sets 7
reps each, and so on. When you reach 10 reps for each set, then move up in weight
where you can only do 3 sets of 6 again. Hope this helps. (Amount of sets and reps are
just an example)

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Posted Sat, 04/20/2019 - 10:04 LIKE 1

8000860
Sorry, I meant, "Josh". Not "John". Anyway, seems like Steve is far away from this program
already... :)

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Posted Sat, 04/20/2019 - 10:02 LIKE 0

8000860
Hey, guys!
I liked this program. But now I've tried PHUL, which is good too. But still not sure if such "Bro
Splits" are better, to "upper/lower" are better...
What do You think: should I repeat with this one, or better try this:
https://www.muscleandstrength.com/workouts/upper-lower-4-day-gym-bodybui...
I don't even know why is it being marked "beginner", since it looks pretty solid.
John, what do You think? This split actually has more sets per muscle group per week... or it's
better just to switch every 2 months from "bro split" to "upper/lower" and so on?

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Posted Tue, 04/16/2019 - 10:27 LIKE 1

Robin
What is the recommended rest time between sets for the max mass 4 day workout split?

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Posted Sat, 04/20/2019 - 10:03 LIKE 1

8000860
60-90 for non-burning sets. Read comments.

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 Posted Sun, 04/14/2019 - 08:09 LIKE 0
Bunny
Hello muscle and strength,
Could I replace stiff leg deadlift with sumo deadlift.
Also, is this program alright for muscle gain and fat loss?

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Posted Thu, 04/11/2019 - 08:28 LIKE 1

Noah
Hey muscle and strength,
I’m sixteen years old and trying to build a lot of muscle, and gain more weight. Can I use this
workout split to help me out? It fits in my schedule perfectly.

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Posted Thu, 04/11/2019 - 10:49 LIKE 1

JoshEngland
Hi Noah,
I'd recommend giving this a read:
https://www.muscleandstrength.com/expert-guides/teenage-bodybuilding

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Posted Wed, 04/10/2019 - 11:34 LIKE 0

Jay
Thank you for your hard work with this article! Please tell us how much rest between sets is
optimal for this sort of program. A number of individuals have asked this question but no
response. Please help.

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Posted Thu, 04/11/2019 - 10:55 LIKE 1

JoshEngland
Hi Jay,
60-90 secs on everything outside of the burn sets should do the trick.

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Posted Thu, 04/11/2019 - 12:05 LIKE 0

Jay
 Thanks Josh!

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Posted Wed, 04/10/2019 - 05:32 LIKE 0

John Wayne
Hi Muscle&strength,
I've using this split for more than 8 weeks and I can tell it is indeed effective but a short
question. Does the order of the exercises for each day matter?
I mean for example for the Back & Biceps day can I do first the lat pulldowns and leave the
deadlifts after or should we respect the above order?
Thanks,
John

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Posted Wed, 04/10/2019 - 11:21 LIKE 0

JoshEngland
Hi John,
Do your best to perform the exercises in the order they are listed.

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Posted Thu, 04/04/2019 - 10:52 LIKE 3

Jesse
I want to add more squats to my workout, like 8-10 sets slowly moving down. How will this
affect the workout routine

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Posted Sun, 03/31/2019 - 11:08 LIKE 1

Florian
Where is the difference between the seated barbell and the smith press?

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Posted Mon, 04/01/2019 - 09:20 LIKE 0

JoshEngland
Hi Florian,
Barbell presses will require a greater degree of muscle activation from supporting
muscle groups compared to the smith machine.

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 Posted Sun, 03/10/2019 - 07:03 LIKE 4
Richard Gray
How long is rest period between set?

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Posted Thu, 03/07/2019 - 15:56 LIKE 2

Ameur
Hi
I would like first to thank you for these awesome exercises.
I was wondering, how much time do we have to rest between each set ?
Thank you

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Posted Sun, 03/03/2019 - 07:11 LIKE 3

sulaiman
hi josh
I'm a skinny guy with a weight of 108 lbs. I started going to the gym when my weight was 92
lbs I had been lifting weight for 3 months
my question is
is it okay to use this plan to bulking for a year?
by the way my age is 20yo this year

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Posted Mon, 03/04/2019 - 10:54 LIKE 3

JoshEngland
Hi Sulaiman,
Sure, you can use this program to bulk.

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Posted Sun, 03/03/2019 - 04:42 LIKE 1

David
Hi,
For the barbell static hold is it just the bar itself or how much weight should be on it?
For the machine press burn which machine is it? Is it the hammer strength press flat or
incline? Or is it the lifefitness bench press machine.
Do we use the same weight on the burn that we originally can get 12-15 reps on first set for
the entire 5mins or should we drop weight?
Thanks
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Posted Tue, 02/26/2019 - 15:39 LIKE 3

Yus
Hi completed this, put on size.
Been training for 3 years. Now I want to put on size but also get cut but very slowly so I can
keep as much muscle as possible and keep my strength that same or increase.
After completing this program, what should I move into now and why?

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Posted Sat, 02/16/2019 - 16:24 LIKE 2

Fatlind Bytyqi
Hi.
I've been working out for about 5 months.
So i'm looking for a program which helps me to build more muscle mass.
Should I still use a 'split program' or a plan which contains every muscle trained 2x per week?
Thanks

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Posted Tue, 02/12/2019 - 21:46 LIKE 2

Ivan
Hi Josh
Can I do the routines like this? Monday wednesday friday and sunday? Being tuesday thurs
and saturday rest day?

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Posted Wed, 02/13/2019 - 11:34 LIKE 2

JoshEngland
Hi Ivan,
Yes, that is fine.

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Posted Thu, 02/07/2019 - 13:32 LIKE 1

Luis
Thak you for the routine. It’s fantastic specially the 5 min burning part. At first I thought it was
so easy but after the first minute it really hits me.
I’m going on my fourth week but my problem is that no abs are listed here.
Can you recommend me also a complementary abs routine for abs please!!!
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Posted Wed, 01/23/2019 - 09:36 LIKE 6

SILVERIO SANTOS
How do you incorporate abs in this training?

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Posted Tue, 01/08/2019 - 14:03 LIKE 4

Soulaiman
What about the rear delt ?

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Posted Tue, 02/05/2019 - 04:29 LIKE 2

Joshua Lombard
I would personally add face pulls to end every workout. It's a smaller muscle so 3 sets
12_15 reps. If you feel this is too much for you try twice a week instead of 4 times.

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Posted Mon, 01/07/2019 - 04:28 LIKE 1

David
Also just another question what is the hammer strength press(for shoulders), can you provide
me a link to that machine?
Thankyou

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Posted Mon, 01/07/2019 - 12:45 LIKE 2

JoshEngland
Hi David,
Sure, here you are: https://www.youtube.com/watch?v=X0SteQbRbCo

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Posted Sat, 02/16/2019 - 22:47 LIKE 1

David
Thanks for your response. Just wondering if you had a chance to look at the previous
questions below. Cheers

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 Posted Thu, 01/03/2019 - 01:48 LIKE 2
David
Hi,
For the barbell static hold is it just the bar itself or how much weight should be on it?
For the machine press burn which machine is it? Is it the hammer strength press flat or
incline? Or is it the lifefitness bench press machinw.
Do we use the same weight on the burn that we originally can get 12-15 reps on first set for
the entire 5mins or should we drop weight?
Thanks

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Posted Wed, 01/02/2019 - 20:43 LIKE 3

Ryan
This is just a list of exercise you COULD do, not a program by any means. Should be hitting
legs and back to some extent at least 3 days a week imo...

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Posted Wed, 01/02/2019 - 08:03 LIKE 2

Nakul
Hello,
Thanks alot for this routine! Could you recommend an alternative for the Hammer Strength
Press/Smith Press. My gym doesn't have either

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Posted Wed, 01/02/2019 - 11:58 LIKE 3

JoshEngland
Hi Nakul,
Any free weight variation will do the trick.

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Posted Mon, 01/07/2019 - 08:24 LIKE 1

Nakul
Hi Josh,
Thanks for the quick reply.
I was also wondering if it would be ok to change the order slightly? I tried the routine for
the first time today and noticed that when it came to the barbell rows on day 1, I was too
fatigued to complete my reps (which I could do on other days for the same weight). Can
 I do the barbell rows after the deadlifts and finish off the remaining exercises after it? Or
would you recommend dropping the weights and sticking with the order?

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Posted Mon, 01/07/2019 - 12:41 LIKE 1

JoshEngland
Hi Nakul,
Feel free to change the order of the exercises to whatever best fits your needs.

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Posted Sat, 12/29/2018 - 14:42 LIKE 2

Sway
Bad split - has 3 days upper body only 1 lower. Should be upper, lower, upper, lower or vice
versa NOT upper upper lower upper. This bad recommendation is how you end up looking
lopsided.

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Posted Fri, 01/04/2019 - 09:16 LIKE 3

Sole
This is the classic “hit each muscle group once per week” routine. Pretty hard. Has
nothing to do with the upper/lower split.

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Posted Sat, 12/15/2018 - 22:45 LIKE 1

tommy
is it ok to add the deadlift on first day to 3 sets even 4 sets?
2 sets seems too less

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Posted Thu, 12/06/2018 - 08:57 LIKE 1

Rick
Hey,
Any excercise to replace leg curls?
Have a bad machine at my gym, cant really do those.
Thanks!!

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 Posted Thu, 12/06/2018 - 12:17 LIKE 1
JoshEngland
Hi Rick,
And hamstring focused deadlift variation or potentially bodyweight leg curls will do the
trick.
Hope this helps!

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Posted Mon, 11/26/2018 - 23:13 LIKE 3

Kaden
Hey Steve,
I am just wondering about scheduling. Am I okay to change the days that I go to the gym, so
that I am alternating days, and my only consecutive are Saturday and Sunday? My desired
days to workout are: Sunday, Tuesday, Thursday, and Saturday. Also, if I'm to miss a day at
some point, should I do whichever muscle group coincides with the day that I missed the next
time I work out, or should I stay with the same muscle schedule and just skip those groups?
Thanks!

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