4-Day Muscle Mass Builder
A focused hypertrophy plan designed to help you add size and build fuller, stronger muscles.
Intermediate
Fitness
4 days/week
Gym
For Everyone
6 Weeks
Description
If your goal is to pack on quality muscle and build a stronger, more athletic body, this program delivers exactly that. This intermediate-level training split targets every major muscle group with enough volume and intensity to stimulate real growth while still allowing proper recovery.
You’ll train multiple upper-body muscle groups throughout the week while dedicating a full session to legs and adding recovery-focused days that include core work. This structure keeps your training balanced, improves muscular symmetry, and helps you push hard in every session without burning out.
Important Notice
Each workout is designed to take about 60 minutes.
Workout Plan
Day 1 Back & Biceps
1
2
3
4
5
Day 2 Shoulders, Chest & Triceps
1
2
3
4
5
6
7
8
1
2
3
4
5
Day 4 Leg Day
1
2
3
4
5
1
2
3
4
5
6
7
8
1
2
3
4
5