Build Mass Routine

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4 DAYS - Bulking - Intermediate

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

This is an intermediate-level build mass routine that involves four days of training each week for 8 weeks. You will have the opportunity to work your upper and lower body twice per week. This is plenty of training - as long as your nutrition is where it needs to be in order to add more muscle mass. Speaking of nutrition, adequate protein intake is really important for the next 8-weeks. Your goal is about 150 grams of protein each day. Work on getting 25-30 grams/protein for all meals and snacks to ensure you reach that level. In addition, focus on getting 8 hours of good, uninterrupted sleep.

Day 1: Upper Body - 65 minute session.
Day 2: Lower Body - 45 minute session.
Day 3: Upper Body - 80 minute session.
Day 4: Lower Body - 50 minute session.

In regard to the length of your workouts, upper body workout sessions should take about 85-90 minutes while lower body workouts should take about 50-55 minutes.

Stay Strong Together,

MICHAEL WOOD, CSCS
Jefit

Day 1
Day 2
Day 3
Day 4

Workout 1: Upper Body 8 exercises, 1 hr 7 mins

Cable Lat Pulldown (Wide Grip)	4x8 reps	rest: 60s
Cable Seated Row	3x12 reps	rest: 75s
Dumbbell Fly	3x8 reps	rest: 60s
Barbell Bench Press	4x10 reps	rest: 120s
Dumbbell Seated Shoulder Press	3x8 reps	rest: 60s
Barbell Shoulder Press	4x10 reps	rest: 90s
Barbell Curl	3x8 reps	rest: 60s
Dip	3x10 reps	rest: 75s

Workout 2: Lower Body 5 exercises, 44 mins

Hack Squat (Reverse Position)	4x8 reps	rest: 150s
Barbell Squat	3x10,8,6 reps	rest: 20s
Dumbbell Lunge	3x6 reps	rest: 90s
Machine Seated Calf Raise	3x15 reps	rest: 75s
Machine Calf Raise	3x12,10,10 reps	rest: 75s

Workout 3: Upper Body 9 exercises, 1 hr 23 mins

Barbell Deadlift	4x5 reps	rest: 90s
Cable Lat Pulldown (Wide Grip)	4x8 reps	rest: 75s
Dumbbell Bench Press	4x8 reps	rest: 90s
Barbell Bench Press	4x8 reps	rest: 120s
Dumbbell Alternating Bicep Curl	4x8 reps	rest: 60s
Barbell Bicep Curl (Wide Grip)	4x8 reps	rest: 75s
Dumbbell Seated Shoulder Press	3x8 reps	rest: 60s
Barbell Shoulder Press	4x8 reps	rest: 90s
Dip	3x8 reps	rest: 75s

Workout 4: Lower Body 5 exercises, 52 mins

Reverse Hyper (Flat Bench)	2x10,8 reps	rest: 60s
Hack Calf Raise	4x8 reps	rest: 120s
Barbell Squat	4x8,8,6,6 reps	rest: 180s
Machine Seated Calf Raise	4x20 reps	rest: 60s
Machine Calf Raise	4x12 reps	rest: 60s