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28-Day Mass Builder

28-Day Mass Builder

Intermediate Muscle building Gym Men

A focused 4‑day training split designed to pack serious muscle onto your entire body in just four weeks.

Length: 28 weeks
Days a week: 4
Session length: 20 to 30 min
Equipment: Barbell, Bench, Machine
Exercises: 41 across 16 workout days
In the app: Free routine web version free to read

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The plan

Repeat the same workouts every week for the length of the routine. Add reps or sets before you add weight.

28-Day Mass Builder Split

Day 1 — Legs & Abs 9 exercises

Day 2 — Chest & Triceps 8 exercises

Rest Day — No exercises listed for this day yet

Day 4 — Shoulders, Traps & Abs 9 exercises

Day 5 — Back & Biceps 9 exercises

Rest Day — No exercises listed for this day yet

Day 8 — Legs & Abs 9 exercises

Day 9 — Chest & Triceps 10 exercises

Rest Day — No exercises listed for this day yet

Day 11 — Shoulders, Traps & Abs 9 exercises

Day 12 — Back & Biceps 9 exercises

Rest Day — No exercises listed for this day yet

Day 15 — Legs & Abs 9 exercises

Day 16 — Chest & Triceps 10 exercises

Rest Day — No exercises listed for this day yet

Day 18 — Shoulders, Traps & Abs 9 exercises

Day 19 — Back & Biceps 9 exercises

Rest Day — No exercises listed for this day yet

Day 22 — Legs & Abs 9 exercises

Day 23 — Chest & Triceps 9 exercises

Rest Day — No exercises listed for this day yet

Day 25 — Shoulders, Traps & Abs 9 exercises

Day 26 — Back & Biceps 9 exercises

Rest Day — No exercises listed for this day yet

About this routine

This 28‑day muscle‑building program is designed for intermediate lifters who are ready to push their training harder and add noticeable size across their entire body. You’ll train four days per week using a classic bodybuilding split that allows each muscle group to be trained hard while still getting enough recovery time to grow.

Each training week focuses on big compound lifts for strength and muscle stimulation, supported by accessory movements to fully fatigue the muscles. You’ll hit legs, chest, shoulders, back, and arms with enough intensity to trigger hypertrophy while spacing your workouts with rest days so your body can recover and rebuild stronger.

Keep your rest periods around 60–90 seconds between most sets. For heavier compound lifts, you can extend that slightly if needed so you’re ready to perform the next set with proper power and form. Focus on controlled reps, full range of motion, and good technique—don’t rush the work.

Nutrition is key if you want this program to deliver results. Aim for a protein-rich diet with quality sources like chicken, eggs, lean beef, fish, Greek yogurt, or protein shakes. Pair that with complex carbs such as rice, oats, potatoes, and whole grains to fuel your workouts, plus healthy fats from foods like nuts, olive oil, and avocado. Drink plenty of water throughout the day to stay hydrated and support recovery.

If you use supplements, a whey protein shake after training can help hit your daily protein target. Creatine monohydrate is also a solid option for improving strength and training performance. Combine consistent training, smart nutrition, and quality sleep, and you’ll start seeing noticeable changes in strength, muscle fullness, and overall physique by the end of the program.