Contents
4 Day Split Top / Bottom Mass Gain
Primary goal: muscle building
A type: split
Preparation level: beginner, intermediate
Number of workouts per week: 4
Necessary equipment: barbell, dumbbells, exercise equipment
Audience: men and women
Author: Steve Shaw
Build muscle mass with a balanced 4-day split that combines basic exercises with machines, zip lines and 3-second negatives.
Recently, I have been increasingly training in commercial gyms and following the proposed workout program aimed at gaining muscle mass. It is suitable both for work with a partner and for “solo training”. If you are working out with a partner, I recommend shortening your rest periods. As soon as the partner has finished the set, immediately proceed to the next set.
The program of each training day contains a balanced set of exercises. Start by training the main muscle groups with three sets of or heavy machine exercises. You then wrap up the target group with an isolating movement, which may include 3-seconds. Small muscle groups are worked out last, each of which gets 3 sets with the connection of 3-second negatives when appropriate. This is how the training schedule looks like:
- Day 1 – Upper body
- Day 2 – Lower body
- Day 3 – Rest
- Day 4 – Upper body
- Day 5 – Lower body
- Day 6 – Rest
- Day 7 – Rest
Upper Body Workout Structure
Basic exercises for large muscle groups:
- Chest – 3 sets of 6-10 reps
- Back – 3 sets of 6-10 reps
- Shoulders – 3 sets of 6-10 reps
Isolation or light basic exercises for large muscle groups:
- Chest – 2 sets of 8-12 reps with 3-second negatives
- Back – 2 sets of 8-12 reps with 3-second negatives
- Shoulders – 2 sets of 8-12 reps with 3-second negatives
Isolation exercises for small muscle groups:
- Triceps – 3 sets of 8-12 reps with 3-second negatives
- Biceps – 3 sets of 8-12 reps with 3-second negatives
Lower body workout structure
Basic and isolation leg exercises:
- Quads – 3 sets of 6-10 reps
- Hips – 3 sets of 6-10 reps
- Calves – 3 sets of 10-15 reps
Isolation or light basic leg exercises:
- Quads – 2 sets of 8-12 reps with 3-second negatives
- Hips – 2 sets of 8-12 reps with 3-second negatives
- Calves – 2 sets of 8-12 reps with 3-second negatives
Isolation exercises for the abs and buttocks:
- Abdominal muscles – 3 sets of 8-12 reps
- Lower back / glutes – 3 sets of 8-12 reps