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Size Split: 4-Day Workout for Massive Strength

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  • 60 min

  • 5

  • Yes

Routine

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Day I

Exercise
Equipment
Sets
Reps
Rest
Exercise 1 of 5

Lying Leg Curl

Equipment
Sets
3
Reps
15
Rest
60-90 sec
Exercise 2 of 5

Winter Mass Program – Squat Variation

Equipment
Sets
--
Reps
1-10
Rest
as needed
*See video. Work up to a 1- to 10- rep max. Rotate with a similar movement each week. For example, on the first leg day, you can do the classic back squat one week, then a box squat the next, and a pause squat in Week 3.
Exercise 3 of 5

Keystone Deadlift

Equipment
Sets
2
Reps
6-8
Rest
60-90 sec
Exercise 4 of 5

Mass Gains Workout – Dumbbell Bulgarian Split Squat

Equipment
Sets
3
Reps
8 (1.5 reps; each leg)
Rest
60-90 sec
*Bend both knees and lower your body until your rear knee nearly touches the floor. Keep your torso upright. To perform 1 1⁄2 reps, lower your body into the bottom position and then come up halfway. Go back down and then come up to the start position.
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