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Advanced 4-Day Upper/Lower Mass Builder

Advanced 4-Day Upper/Lower Mass Builder

Advanced Muscle building Gym Men

A high-volume 4-day split designed for experienced lifters who want serious muscle size.

Length: 12 Weeks
Days a week: 4
Session length: 45 to 72 min
Equipment: Machine, Dumbbell, Barbell
Exercises: 36 across 4 workout days
In the app: Premium 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.

Advanced 4-Day Upper/Lower Mass Program

Upper Body A 9 exercises

Lower Body A 8 exercises

Upper Body B 11 exercises

Lower Body B 8 exercises

About this routine

If you’ve already built a solid lifting foundation and you’re ready to push your physique to the next level, this program is built for you. This advanced 4‑day upper/lower split is designed to drive serious hypertrophy by increasing your weekly training volume while still allowing enough recovery to grow.

Each week is split into two upper-body sessions and two lower-body sessions. This setup lets you train every major muscle group twice per week with heavy compound lifts and targeted accessory work. Expect demanding workouts, big pumps, and progressive overload as the core strategy for building size and strength.

Rest about 60–90 seconds between most sets. Use the shorter end of that range for isolation movements and a little longer for heavy compound lifts. Focus on clean form, controlled reps, and steadily increasing the weight over time. If a session feels too easy, it probably means you can push the load higher.

Nutrition is critical with a high-volume program like this. Aim for a calorie surplus with plenty of high-quality protein—lean meats, eggs, dairy, fish, or plant-based sources. Around 0.7–1 gram of protein per pound of body weight per day is a solid target. Stay well hydrated and prioritize sleep so your muscles can recover and grow.

Basic supplements can help support your progress. A whey protein shake after training is an easy way to hit your daily protein goal, and creatine monohydrate (around 5 g daily) can help support strength and training performance. Combine smart training, solid nutrition, and consistent effort, and you should start noticing visible changes in strength and muscle size within 6–8 weeks.