8-week mass-building workout (4-day split routine)

Author: Joep Rooijmans, 03 okt. 2019,           Updated: 03 jan. 2020

 

 


In this 8-week mass-building workout plan I will show you how to build a big and muscular physique using a 4-day split workout plan.

 

A split workout routine is a very effective approach to build muscle mass.

 

Muscle building is not going to magically happen overnight, but if you can commit to working out 4 days per week and eating the right nutrition, this workout plan will definitely reward your effort with extra muscle mass!  

 

8-week muscle building workout

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8-week muscle building program

(4-day workout routine)

The total duration of this workout program is 8 weeks. It consists of 4 training days per week hence the name ‘4-day split routine’.

 

You will train two different muscle groups per training day.

 

The leg muscles are an exception. This is your biggest muscle group and therefore has its very own training day. 

 

This workout plan pairs the push muscle groups together (chest & triceps) and pull muscle groups (back & biceps).

 

The two remaining muscle groups, shoulders and abs, are also paired.

 

NB – If you are (relatively) new to exercising or bodybuilding I will advise you to start with a different workout program. As a beginner, you want a workout plan that keeps the total rep volume per muscle group lower.

 

In this 8-week mass-building workout plan you are going to perform 3 to 5 exercises per muscle group and at least 3 sets per exercise.

 

This puts a lot of (metabolic) stress on the muscles which can lead to injuries if you have no or little experience with weightlifting.

 

This is the overview of the muscle groups per training day and every exercise divided over 4 weekly workouts:

 

Day 1: BACK & BICEPS

Day 2: LEGS

Day 3: REST

Day 4: CHEST & TRICEPS

Day 5: SHOULDERS & ABS

DAY 6 & 7: REST

 

8-week full body workout

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Sets & reps

To build muscle mass you have to perform exercises in the rep range of 8 to 12 reps. This workout starts with performing 15 reps per set to activate the central nervous system (CNS) with energetic and explosive movements.

 

This decreases the risk of injuries in the future.

 

In weeks 3 to 6 you are going to hit the muscle building rep range sweet spot; performing 8 to 12 reps per set and performing at least 3 sets per exercise.

 

During week 7 and 8 you are not only focussing on building muscle mass but increasing your muscle strength as well.

 

Because you are gradually shifting towards performing 8, 7 and 6 reps per set your body will activate it’s ability to increase muscle strength.

 

The rep volume (sets x reps) of this workout is 12 – 45, with an average rep volume of 24. As stated before, this is a serious rep volume. Especially considering the number of exercises per muscle group that you will perform. 

 

8-week full body workout program

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Weight

When performing these exercises, make sure that you select a weight that allows you to maintain the right technique. Otherwise an 8-week program will put too much pressure on your body in an incorrect way.

 

If the exercise is too heavy you will try to compensate your lack of strength in a certain muscle group via other muscles. This may lead to serious injuries.

 

Select a weight that allows you to perform the minimum number of reps that’s set for that exercise.

 

If you feel that you have energy left over after finishing your set then increase the weight step-by-step. Don’t feel the need to reach muscle failure at your second or third set of exercise one of the day.

 

Choose quality and technique over blindly increasing weight after every set!

 

Before starting this workout routine it’s important to emphasize that building muscle mass doesn’t mean pushing yourself again and again without listening to your body.

 

It’s easy to run into injuries like that. Make sure that you use your rest days to relax your body and fuel it with the right nutrition.

 

nutrition 8-week workout plan

Building muscle mass is about performing the exercises with the right technique.

 

The process of muscle building takes months. Don’t expect it to happen overnight.

 

Be realistic in the goals that you set and the level of stress you put on your body while working out.

 

If you perform the exercises below using the right technique and you are willing to show commitment and perseverance, it will lead to the development of extra muscle mass and the desired muscular physique.

 

Together with a balanced and protein-rich diet, I was able to gain serious extra muscle mass with this 8-week mass-building routine!

 

 

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Complete workout video

Week 1 & 2

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Week 3 & 4

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Week 5 & 6

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Week 7 & 8

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8-week workout plan conclusion

This 8-week workout program is specially designed to build muscle mass. It consist of a 4-day workout routine.

 

You target two different muscle groups per training day. We've paired:

  • Chest & triceps
  • Back & biceps
  • Shoulders and abs
  • Legs

Your leg muscles are the biggest muscle group of your body. In order to give them 100% focus we didn't pair them with another muscle group.

 

The majority of the workouts have a rep range of 8 to 12 reps per set, while performing 2 to 4 sets per exercise.

 

Select a weight that allows you to perform the prescribed number of reps. Make sure to hit muscle failure at the end of your workout, align the selected weights per exercise accordingly. 

 

Together with a balanced and protein-rich diet, you will be able to gain serious extra muscle mass with this 8-week mass-building workout plan!