Workout Routine

4 Day Full Body Routine for Mass

by heldjr

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.

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 sets

bench press

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

Overload: After 1 successful session, Training Max will be suggested to increase by 2.27 kg.

bench press

3 sets

bent over row

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

Overload: After 1 successful session, Training Max will be suggested to increase by 2.27 kg.

bent over row

3 sets

Db Incline bench press

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

Overload: After 1 successful session, Training Max will be suggested to increase by 2.27 kg.

Db Incline bench press

3 sets

overhead press

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

Overload: After 1 successful session, Training Max will be suggested to increase by 2.27 kg.

overhead press

3 sets

Swiss ball crunches

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

Swiss ball crunches

3 sets

side lateral raise

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

side lateral raise

3 sets

bicycle crunches

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

bicycle crunches

3 sets

Day 2

squat

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

Overload: After 1 successful session, Training Max will be suggested to increase by 2.27 kg.

squat

3 sets

Barbell Curls

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

Overload: After 1 successful session, Training Max will be suggested to increase by 2.27 kg.

Barbell Curls

3 sets

front squat

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

front squat

3 sets

Lying Dumbbell Tricep Extension

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

Overload: After 1 successful session, Training Max will be suggested to increase by 2.27 kg.

Lying Dumbbell Tricep Extension

3 sets

Kettlebell Swings

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

Kettlebell Swings

3 sets

tricep pushdown

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

Overload: After 1 successful session, Training Max will be suggested to increase by 2.27 kg.

tricep pushdown

3 sets

wrist curl

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

wrist curl

3 sets

Dumbbell Shrugs

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

Overload: After 1 successful session, Training Max will be suggested to increase by 2.27 kg.

Dumbbell Shrugs

3 sets

Day 3

lat pulldown

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

Overload: After 1 successful session, Training Max will be suggested to increase by 2.27 kg.

lat pulldown

3 sets

incline bench press

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

Overload: After 1 successful session, Training Max will be suggested to increase by 2.27 kg.

incline bench press

3 sets

seated cable row

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

Overload: After 1 successful session, Training Max will be suggested to increase by 2.27 kg.

seated cable row

3 sets

Dumbbell Pullover

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

Dumbbell Pullover

3 sets

seated shoulder press

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

seated shoulder press

3 sets

hanging leg raises

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

hanging leg raises

3 sets

rear delt fly

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

rear delt fly

3 sets

Cable crunch

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

Overload: After 1 successful session, Training Max will be suggested to increase by 2.27 kg.

Cable crunch

3 sets

Day 4

deadlift

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

Overload: After 1 successful session, Training Max will be suggested to increase by 2.27 kg.

deadlift

3 sets

Cable Curls

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

Cable Curls

3 sets

leg curl

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

Overload: After 1 successful session, Training Max will be suggested to increase by 2.27 kg.

leg curl

3 sets

shrug

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

Overload: After 1 successful session, Training Max will be suggested to increase by 2.27 kg.

shrug

3 sets

Seated calf raises

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

Overload: After 1 successful session, Training Max will be suggested to increase by 2.5 kg.

Seated calf raises

3 sets

skull crushers

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

Overload: After 1 successful session, Training Max will be suggested to increase by 2.27 kg.

skull crushers

3 sets

reverse curl

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

Overload: After 1 successful session, Training Max will be suggested to increase by 2.27 kg.

reverse curl

3 sets

Db Overhead Tricep Extension

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

Overload: After 1 successful session, Training Max will be suggested to increase by 2.27 kg.

Db Overhead Tricep Extension

3 sets