4 Day Advanced Full Body Workout Routine for Mass

This 4-day advanced full-body workout plan is made for people who have been lifting weights for at least a year. The routine lasts for three months and focuses on building muscle mass. The main goal is to gain size and strength by lifting heavier weights with fewer repetitions in each set.

If you have been following our 4 day split Intermediate workout plan for mass and gained some muscle mass. Now you are ready to start next level of training. This advanced 4-day full-body workout aims to help you gain the maximum amount of muscle while staying lean and increasing your strength.

This advanced workout plan is created to intensely target your muscles four times a week and then provide sufficient time for muscle growth to occur.

Over the next 12 weeks, you’ll be lifting progressively heavier weights in more demanding rep schemes. This approach is designed to challenge your muscles, promoting new growth.

Frequency 

4 day advanced full body workout routine for mass is designed in such a way that you will train each muscle group twice a week. This high frequency workout scheme helps you to keep your muscles in anabolic state throughout the week.

4 Day Split Advanced Full Body Workout Routine for Mass

• Training Level: Advanced
• Training Days: 4 Days
• Routine Duration: 3 months
• Warmup: 5–10 min warmup before you begin your workout
• Rest: 60 sec between sets
• Protein Intake: 1g of protein per pound of body weight
• Calorie Intake: 30 or 40% more
• Fat Intake: 0.5 gram per pound of body weight
• Sleep: 8 hours

Daily Workout Schedule

• Day 1 (Monday): Chest, Back, Shoulder & Abs
• Day 2 (Tuesday): Leg, Biceps, Triceps, Calf, Forearm
• Day 3 (Wednesday): Rest Day
• Day 4 (Thursday): Chest, Back, Shoulder & Abs
• Day 5 (Friday): Leg, Biceps, Triceps, Calf, Forearm
• Day 6 (Saturday): Rest Day
• Day 7 (Sunday): Rest Day

Workout Plan

Day 1: Chest, Back, Shoulder & Abs

• Pullups- 4 Sets of 10 reps   
• Barbell bench press- 4 Sets of 10 reps   
• Barbell row- 4 Sets of 10 reps  
• Incline dumbbell press- 4 Sets of 10 reps  
• Overhead shoulder press- 4 Sets of 10 reps  
• Decline crunches- 4 Sets of 10 reps  
• Cable lateral raise- 4 Sets of 10 reps  
• Bicycle crunch- 4 Sets of 10 reps  

Day 2: Leg, Biceps, Triceps, Calf, Forearm 

• Squat- 4 Sets of 10 reps  
• Biceps curl- 4 Sets of 10 reps  
• Bulgarian lunge- 4 Sets of 10 reps  
• Single arm dumbbell preacher curl- 4 Sets of 10 reps  
• Calf raise- 4 Sets of 10 reps  
• Triceps pushdown- 4 Sets of 10 reps  
• Forearm curl- 4 Sets of 10 reps  
• Overhead cable triceps extension- 4 Sets of 10 reps  

Day 3: Rest day

Day 4: Chest, Back, Shoulder & Abs

• Wide grip lats pull down- 4 Sets of 10 reps  
• Incline barbell bench press- 4 Sets of 10 reps  
• Cable row- 4 Sets of 10 reps  
• Decline dumbbell press- 4 Sets of 10 reps  
• Arnold shoulder press- 4 Sets of 10 reps  
• Hanging leg raises- 4 Sets of 10 reps  
• Seated bent over rear delt raise- 4 Sets of 10 reps   
• Cable wood chopper- 4 Sets of 10 reps  

Day 5: Leg, Biceps, Triceps, Calf, Forearm 

• Squat- 4 Sets of 10 reps  
• Barbell curl- 4 Sets of 10 reps  
• Leg curl- 4 Sets of 10 reps  
• Spider curls- 4 Sets of 10 reps  
• Seated calf raise- 4 Sets of 10 reps  
• Skull crushers- 4 Sets of 10 reps  
• Forearm reverse barbell curls- 4 Sets of 10 reps  
• Triceps pushdown- 4 Sets of 10 reps  

Day 6: Rest day

Day 7: Rest day

Cardio- Once in a Week (Optional)

• Moderate intensity cardio: 45 min

Note: After your cardio workout, take BCAAs (Branched-Chain Amino Acids) immediately to prevent your body from potentially entering a catabolic state.

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Final Words

Someone who had 1 year or more experience in lifting would benefit from this 4 day advanced full body workout plan. Beginner and intermediate bodybuilders would not benefit from this full body workout plan.

Give yourself some time and push your limits. Remember, it’s not just about completing training sessions; it’s about the progress you’re going to make and the healthier habits you’re building. Commit yourself and put in effort to change your body and lifestyle habits.