How to Build Bulk With a Four Day Workout

You can build muscle mass effectively by performing a high-intensity, low-repetition resistance training workout with free weights. Bodybuilding.com notes training on a four-day split allows you to build muscle by increasing workout frequency and ensuring adequate rest time with less workout volume. Before starting a resistance training regimen, consult a physician.

Instructions

    • 1

      Train your upper body on Monday with compound movements which use multiple joints. Compound exercises recruit multiple muscles, stimulating hypertrophy or muscle growth in different areas of the body, while developing the body proportionately. Perform four sets of eight repetitions for the bench press and bent-over rows to promote lean muscle mass growth in your chest and back. Do three sets of 10 repetitions of the shoulder press to gain muscle mass in your deltoids. Perform three sets of 10 repetitions of the rope triceps and pull downs to add mass to your arms.

    • 2

      Train your lower body on Tuesday with mass-building, free-weight movements. Do four sets of eight repetitions for the front squat and dead-lift to add mass to your quads, hamstrings and lower back. Perform three sets of 10 repetitions of calf raises to bulk up your calves.

    • 3

      Take a rest day on Wednesday. Your muscles break down during resistance training and grow while you rest.

    • 4

      Work out your upper body. Do four sets of eight repetitions of the incline bench press to add muscle mass to your upper chest. Do three sets of 10 repetitions of the barbell shoulder press to bulk up your shoulders and traps. Perform four sets of eight repetitions of lat pull-downs to add width and bulk to your back, and do three sets of 10 repetitions of dips to pack mass onto your arms.

    • 5

      Train your lower body. Do four sets of eight repetitions of the back squat, adding mass to your quads. Do four sets of right repetitions of the stiff-legged dead-lift to bulk up your hamstrings, and perform three sets of 10 repetitions of seated calf raises to bulk up your lower legs.

    • 6

      Refrain from weight training on Saturday and Sunday. Do light cardio on these days, such as walking briskly on a treadmill. Or go for a light jog to increase cardiovascular health and shed excess body fat gained while bulking up.