Are you looking to take your muscle-building journey to the next level? If you’ve been following the same workout routine for a while now, it might be time to switch things up. This 4-day advanced full body workout routine is designed to help you pack on mass and build muscle like never before.
This workout plan incorporates a combination of heavy, light, and moderate weight exercises to challenge your muscles and promote growth. Each session focuses on a different set of movements, such as deadlifts, squats, bench press, rows, and more. By following this schedule, you’ll ensure that your muscles are being worked from all angles and in various rep ranges.
In order to see the best results from this workout routine, it’s important to pay close attention to your diet and recovery. Make sure you’re consuming enough protein (around 1 gram per pound of body weight) to support muscle growth, and allow for adequate rest time between workouts to promote recovery. Remember, muscle growth happens outside of the gym, so getting enough sleep and prioritizing recovery is crucial.
If you’re an advanced lifter looking for a new challenge, this 4-day full body workout routine is perfect for you. It will push your muscles to the limit and help you achieve crazy gains in both strength and size. Get ready to take your muscle-building journey to the next level with this advanced full body workout routine!
Frequency: 4 Day Split Advanced Full Body Workout Routine for Mass
When it comes to building muscle mass, the frequency of your workouts plays a crucial role in ensuring optimal growth and recovery. This 4 day split advanced full body workout routine is designed to target all major muscle groups twice a week to maximize gains.
With this workout plan, you will perform a high volume of exercises each day, focusing on a different muscle group. By splitting your workouts into 4 days, you allow for enough recovery time between each session to ensure that your muscles have enough time to repair and grow.
The workout routine is structured as follows:
- Day 1: Chest, Shoulders, Triceps, and Abs
- Day 2: Back, Biceps, and Abs
- Day 3: Legs, Calves, and Abs
- Day 4: Arms, Shoulders, and Abs
Throughout the week, you will be working on a total-body basis, targeting all major muscle groups. Each workout will consist of a combination of heavy, light, and moderate-weight exercises to provide a well-rounded training stimulus for muscle growth.
Here’s a sample workout plan:
Day 1: Chest, Shoulders, Triceps, and Abs
- Barbell Bench Press – 4 sets of 8-10 reps
- Dumbbell Shoulder Press – 4 sets of 8-10 reps
- Close Grip Bench Press – 4 sets of 8-10 reps
- Tricep Dips – 4 sets of 8-10 reps
- Plank – 3 sets of 1 minute each
Day 2: Back, Biceps, and Abs
- Barbell Deadlifts – 4 sets of 6-8 reps
- Wide Grip Pull-Ups – 4 sets of 6-8 reps
- Barbell Bicep Curls – 4 sets of 8-10 reps
- Hammer Curls – 4 sets of 8-10 reps
- Side Plank – 3 sets of 1 minute each
Day 3: Legs, Calves, and Abs
- Barbell Squats – 4 sets of 8-10 reps
- Leg Press – 4 sets of 8-10 reps
- Standing Calf Raises – 4 sets of 12-15 reps
- Seated Calf Raises – 4 sets of 12-15 reps
- Medicine Ball Russian Twists – 3 sets of 15-20 reps
Day 4: Arms, Shoulders, and Abs
- Seated Barbell Military Press – 4 sets of 8-10 reps
- Barbell Upright Rows – 4 sets of 8-10 reps
- Dumbbell Lateral Raises – 4 sets of 10-12 reps
- Barbell Skull Crushers – 4 sets of 8-10 reps
- Standing Dumbbell Curls – 4 sets of 8-10 reps
- Medicine Ball Plank Rollouts – 3 sets of 10-12 reps
To further support muscle growth and recovery, it is important to maintain a high protein intake throughout the week. Aim for 1.4-2 grams of protein per kilogram of body weight per day, according to research.
Remember, this workout routine is designed for advanced individuals who are looking to gain mass. It is always important to listen to your body and adjust the weights, sets, and repetitions accordingly. If you’re just starting out, it may be best to begin with an intermediate or lighter total-body split routine before progressing to the advanced level.
Fullbody Workouts 4 Days a Week Is This Crazy
Performing fullbody workouts four days a week may seem crazy to some, but it can be an effective way to gain muscle mass and strength. This advanced full body workout routine is designed for experienced weight lifters who want to push their limits and see serious results.
Why Fullbody Workouts?
The Plan:
This 4 day advanced full body workout routine includes a mix of heavy, light, and moderate weight exercises. The workouts are designed to provide enough frequency and volume to stimulate muscle growth while allowing for adequate recovery between sessions.
Each day, you will be doing a variety of compound exercises such as deadlifts, squats, bench press, rows, and shoulder press. You will also include isolation-style exercises like calf raises, biceps curls, triceps dips, and lateral raises to target specific muscle groups.
The following is an example of a full body workout routine for a week:
| Day | Workout |
|---|---|
| Day 1 | Heavy weight, low rep total-body workout |
| Day 2 | Lighter weight, higher rep full-body workout |
| Day 3 | Moderate weight, moderate rep full-body workout |
| Day 4 | Heavylightmoderate weight mix full-body workout |
Doing fullbody workouts four days a week might seem crazy, but the frequency and amount of volume can lead to significant muscle growth. However, it is essential to listen to your body and adjust the intensity and weights as needed based on your experience and recovery capabilities.
Make sure to follow a proper nutrition plan that supports your muscle-building goals. Adequate protein intake is crucial for muscle recovery and growth. You may consult with a nutritionist or a registered dietitian to determine the right protein intake for your needs.
In conclusion, while fullbody workouts four days a week may seem crazy, they can be an effective way to gain muscle mass and strength. By performing a mix of compound and isolation exercises with varying weights and repetitions, you can target all major muscle groups and see significant progress in your fitness journey.
Full body 4 times a week
If you are an intermediate lifter looking to maximize your muscle gains, a total-body workout performed four times a week can be an effective training approach. This frequency allows you to target each muscle group multiple times throughout the week, providing optimal stimulus for muscle growth.
When doing a full-body workout four times a week, it’s important to vary the exercises and rep ranges to prevent plateaus and keep your muscles challenged. Incorporate compound exercises like deadlifts, squats, and bench presses to work multiple muscle groups at once, and add isolation-style exercises like bicep curls and tricep extensions to fully target specific muscles.
With a high-frequency full-body routine, you have the flexibility to perform both heavy and light sessions. For example, you can have two heavy sessions where you lift heavier weights for lower reps, and two lighter sessions where you focus on higher reps and lighter weight.
Here’s a sample 4-day advanced full-body workout routine for mass:
| Day | Exercises |
|---|---|
| Day 1 | Barbell bench press, barbell squats, bent-over rows, concentration curls, tricep dips, plank |
| Day 2 | Deadlifts, shoulder press, lunges, bicep curls, tricep pushdowns, side plank |
| Day 3 | Pull-ups, decline push-ups, leg press, preacher curls, skull crushers, Russian twists |
| Day 4 | Weighted dips, incline bench press, step-ups, hammer curls, tricep kickbacks, bicycle crunches |
Keep in mind that this is just a sample routine, and you can modify it based on your experience and individual goals. Always consult with a fitness professional or do your own research for a workout plan that best suits your needs.
Daily Workout Schedule
When following the “Build Muscle with This 4 Day Advanced Full Body Workout Routine for Mass” plan, it is important to have a structured daily workout schedule. This schedule will help ensure that you are targeting the right muscle groups with the appropriate amount of volume and intensity for maximum gains.
According to research from Livestrong.com, a full-body workout routine for advanced bodybuilders like this should be performed twice a week, allowing at least 48 hours of rest between each session to promote muscle recovery and growth.
Here is a sample daily workout schedule to follow:
Day 1: Heavy/Light Moderate
- Barbell bench press: 3-4 sets of 6-8 reps (heavy)
- Barbell bent-over rows: 3-4 sets of 6-8 reps (heavy)
- Barbell shoulder press: 3-4 sets of 8-10 reps (moderate/light)
- Barbell deadlifts: 3-4 sets of 6-8 reps (heavy)
- Calf raises: 3-4 sets of 10-12 reps (moderate/light)
- Concentration curls: 3-4 sets of 8-10 reps (moderate/light)
- Triceps pushdowns: 3-4 sets of 8-10 reps (moderate/light)
- Plank: 2-3 sets of 30-60 seconds (moderate/light)
Day 2: Rest and Recovery
Day 3: Heavy/Light Moderate
- Decline barbell bench press: 3-4 sets of 6-8 reps (heavy)
- T-bar rows: 3-4 sets of 6-8 reps (heavy)
- Seated barbell shoulder press: 3-4 sets of 8-10 reps (moderate/light)
- Romanian deadlifts: 3-4 sets of 6-8 reps (heavy)
- Standing calf raises: 3-4 sets of 10-12 reps (moderate/light)
- Preacher curls: 3-4 sets of 8-10 reps (moderate/light)
- Close grip bench press: 3-4 sets of 8-10 reps (moderate/light)
- Side plank: 2-3 sets of 30-60 seconds (moderate/light)
Day 4: Rest and Recovery
This four-day schedule allows for a higher frequency of full-body workouts, targeting all major muscle groups. The heavy/light moderate approach helps promote muscle growth by varying the amount of weight lifted and the intensity of each exercise.
It is important to note that the amount of weight lifted should be challenging but manageable, and proper form should always be maintained to protect the joints and prevent injury. Additionally, nutrition, including protein intake, should be optimized to support muscle growth and recovery.
By following this daily workout schedule and sticking to the recommended exercises and volume, you can benefit from an advanced full-body routine that is designed to help you gain muscle mass and strength.
HeavyLightModerate 4 Day Full-body Workout
If you’re an advanced lifter looking to build muscle mass, the HeavyLightModerate 4 Day Full-body Workout is a comprehensive training program that can help you achieve your goals. This workout schedule follows a heavylightmoderate approach, allowing for adequate recovery and maximum muscle growth.
The Split
Unlike traditional splits that focus on specific muscle groups each day, this full-body workout plan targets all major muscle groups in each session. This means you’ll be performing a variety of exercises that work different muscle groups all at once.
The Schedule
The HeavyLightModerate 4 Day Full-body Workout is designed to be performed four times a week, allowing for ample recovery time between sessions. Here’s a breakdown of the weekly schedule:
- Day 1: Heavy day
- Day 2: Light day
- Day 3: Moderate day
- Day 4: Heavy day
Note: It’s important to listen to your body and adjust the schedule as needed. If you feel you need more recovery time, feel free to rest for a day or two before continuing with the program.
The Workout
Each day of the HeavyLightModerate 4 Day Full-body Workout consists of a variety of exercises that target different muscle groups. Here’s an example of what a typical workout might look like:
- Barbell squat: 4 sets of 6-8 reps (heavy day)
- Deadlifts: 4 sets of 6-8 reps (heavy day)
- Barbell bench press: 4 sets of 8-10 reps (light day)
- Barbell rows: 4 sets of 8-10 reps (light day)
- Overhead press: 4 sets of 10-12 reps (moderate day)
- Barbell curls: 4 sets of 10-12 reps (moderate day)
- Calf raises: 4 sets of 12-15 reps (moderate day)
- Weighted side plank: 3 sets of 30 seconds each side (moderate day)
Throughout the week, the workout plan includes a mix of heavy, light, and moderate days to vary the intensity and stimulus on your muscles. This approach optimizes muscle growth while allowing for enough recovery time.
Cardio and Recovery
Additionally, pay attention to your nutrition and hydration. Make sure you’re consuming the right amount of calories and macronutrients to support muscle growth. Stay hydrated throughout the day, especially during and after workouts.
Remember, this workout plan is designed for advanced lifters who have experience with heavy lifts and proper form. If you’re an intermediate or beginner lifter, it’s recommended to start with a less advanced program and gradually progress to this heavylightmoderate full-body workout.
Workout Plan
The workout plan outlined below is designed for advanced bodybuilders who want to gain muscle mass and volume. This full-body routine will allow you to work all major muscle groups twice a week, providing ample stimulus for muscle growth.
According to research from Livestrong.com, a four-day split is an effective way to structure your workouts for optimal muscle growth. This plan combines heavy and light days to provide variation and prevent plateauing.
On the heavy days, focus on compound movements like squats, deadlifts, and bench press. These exercises put a lot of stress on the muscles and joints, stimulating muscle growth. Perform 4 sets of 6-8 reps for these exercises.
On the light days, focus on isolation-style exercises like bicep curls, calf raises, and lateral raises. These exercises target specific muscle groups and allow for better concentration and muscle activation. Perform 3 sets of 10-12 reps for these exercises.
Here is a sample schedule for the workout plan:
- Day 1: Heavy Day
- Day 2: Light Day
- Day 3: Rest
- Day 4: Heavy Day
- Day 5: Light Day
- Day 6: Rest
- Day 7: Rest
On heavy days, focus on lifting heavier weight with lower reps to stimulate muscle growth. On light days, focus on lighter weight with higher reps to promote muscle endurance and recovery.
Make sure to incorporate a proper warm-up and cool-down routine before and after each workout session to prevent injuries and aid in recovery.
Additionally, it is important to follow a balanced diet that includes sufficient protein to support muscle growth. Aim to consume around 0.8-1 gram of protein per pound of body weight each day.
Remember to listen to your body and adjust the workout plan according to your experience and fitness level. If you find it too challenging, you can start with an intermediate or beginner’s program before progressing to this advanced routine.
HeavyLight 4 Day Full-body Workout
If you’re an advanced bodybuilder looking for a challenging full-body workout routine to pack on mass, the HeavyLight 4 Day Full-body Workout is the perfect choice. This workout splits each session into two parts: a heavy session to focus on building strength, followed by a lighter session to concentrate on muscle growth and volume.
The HeavyLight 4 Day Full-body Workout is designed to work your muscles in a variety of ways, allowing for maximum muscle stimulation and growth. On each day of the workout, you’ll perform compound exercises that work multiple muscle groups at once, such as deadlifts, bench presses, and rows.
For the heavy sessions, you’ll focus on lifting heavy weights with lower reps and higher intensity. This will help you build strength and power in your muscles, allowing you to handle heavier weights in subsequent workouts. The lighter sessions, on the other hand, will involve higher rep ranges with moderate weights, targeting the muscles for growth and volume.
Throughout the workout, you’ll perform a range of exercises to target each major muscle group, including the chest, back, shoulders, biceps, triceps, and legs. The 4 Day Full-body Workout is a split routine that allows for optimal muscle recovery, as you’ll only be working each muscle group twice per week.
In order to support muscle growth and mass gain, it’s important to pay attention to your nutrition. Make sure you’re consuming enough protein, with a daily intake of at least 1 gram of protein per pound of body weight. Additionally, focus on consuming complex carbohydrates and healthy fats to fuel your workouts and aid in muscle recovery.
If you’re an experienced bodybuilder looking for a new training plan to break through plateaus and challenge your muscles in a different way, the HeavyLight 4 Day Full-body Workout would be a great choice. Make sure to consult with a healthcare professional or fitness expert before starting any new exercise routine, especially if you have any underlying health conditions.
FAQ
Is it crazy to do full body workouts 4 days a week?
No, it’s not crazy to do full body workouts 4 days a week. In fact, it can be an effective way to build muscle and improve overall strength and fitness.
What is the 4 day split advanced full body workout routine for mass?
The 4 day split advanced full body workout routine for mass is a workout plan that targets all major muscle groups over four training days. Each day focuses on specific muscle groups and incorporates heavy, moderate, and light workouts to stimulate muscle growth and maximize strength gains.
How frequently should I do the heavy-light 4 day full body workout?
The heavy-light 4 day full body workout should be done with a frequency of three times per week. This allows for adequate rest and recovery between workouts, which is essential for muscle growth and preventing overtraining.
What is the heavy-light-moderate 4 day full body workout routine?
The heavy-light-moderate 4 day full body workout routine is a training program that combines heavy, light, and moderate workout days to stimulate muscle growth and improve overall strength. The heavy days are focused on lifting heavier weights with lower repetitions, while the light and moderate days involve lighter weights with higher repetitions to promote muscle endurance and definition.
How can I build muscle with this 4-day full body workout routine?
To build muscle with this 4-day full body workout routine, you need to focus on progressive overload. This means gradually increasing the weights you lift over time. Also, make sure to incorporate a combination of compound exercises (such as squats, deadlifts, bench press) and isolation exercises (such as bicep curls, tricep extensions) to target all major muscle groups. Consistency and proper nutrition are key factors as well.