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Advanced 4-Day Upper/Lower Mass Builder

A high-volume 4-day split designed for experienced lifters who want serious muscle size.

Professional

Build Muscle

4 days/week

Gym

For Men

12 Weeks

Workout Plan

Upper Body A

Pull-Up

Set	Reps	Weight
1	12	-
2	12	-
3	12	-

Notes:

3 sets of 6–12 reps.

Dumbbell Bench Press

Set	Reps	Weight
1	10	-
2	10	-
3	10	-
4	10	-

Lever Bent-over Row (plate-loaded)

Set	Reps	Weight
1	10	-
2	10	-
3	10	-

Dumbbell Standing Overhead Press

Set	Reps	Weight
1	10	-
2	10	-
3	10	-

Cable Seated Row

Set	Reps	Weight
1	10	-
2	10	-

Dumbbell Seated Lateral Raise

Set	Reps	Weight
1	10	-
2	10	-

Barbell Curl

Set	Reps	Weight
1	10	-
2	10	-

Barbell Standing Overhead Triceps Extension

Set	Reps	Weight
1	10	-
2	10	-

Dumbbell Shrug

Set	Reps	Weight
1	15	-
2	15	-

Lower Body A

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Upper Body B

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Lower Body B

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