Fast Mass Program: The 4 Day Superset Split Workout to Get You Pumped and on Your Way!

Describing The Fast Mass Workout

The Fast Mass program is a 4 day split composed entirely of supersets. To begin each superset, you will preform lift “a” before jumping right into lift “b” with no rest period in between.

After you finish your superset, you’ll want to take a rest period of between 45-90secs. For the larger, more complex lifts such as the squat, bench, and dumbbell press, I like to rest for the complete 90 seconds. As the workout progresses, you’ll be able to shorten that rest time closer to the 45-60sec mark while performing some of the accessory lifts.

All the lifts are also programed so that if you work out in a commercial gym, you wont have to hog a whole lot of equipment. Nothing is as disheartening as going to perform the second part of your superset only to see another lifter run off with the equipment you needed for the first part.

Day 1 of the program is a legs and shoulder workout (minus pressing). You will need to bring over a pair of dumbbells to the squat rack to perform lateral raises in a squat/lateral raise superset. After your first superset, you’ll move into dumbbell Romanian deadlifts paired with bent over rear delt raises.

M&S Athlete Performing Seated Leg Curls

Although bodybuilding is a large component of mens physique, I prefer to train in more of an athletic/functional manner, Supersetting feels like a continuous battle. You Vs. The Weights, minimal rest, start to finish.  – Brett Kahn, IFBB Pro

The final superset hits the hamstrings and the quads by performing leg extension and leg curls together. Some gyms have a machine that has them both. If yours does, that’s great. If not you can either superset on separate machines or perform one and then the other if you don’t have the opportunity to superset them for whatever reason (i.e. busy gym).

Day 2 features pretty much every other muscle group. You’ll start off on a bench doing dumbbell bench press and dumbbell pullovers to work the chest and lats. Once completed, move the bench up to a 30-45* incline for incline dumbbell presses and chest supported dumbbell rows. Finally, get a great arm pump by performing EZ bar curls with skullcrushers as a superset.

Day 4 is your second leg day of the week. Kick things off with goblet squats paired with goblet lunges in a great leg compound set. Then move over to the machines to hit the quads and hamstrings with another leg extension and leg curl superset.

For your second compound set, hit some calf work with seated calf raises and standing calf raises. For standing calf raises, these can be completed either with a machine, with weight, or with bodyweight depending on the gym flow during your workouts.

Day 5, and the final day of the lifting week, features a whole upper body day.  Start off with standing dumbbell military presses followed up with a bent over dumbbell row. Next head over to the cables for a lat pulldown paired with one of the greatest bodyweight exercises of all time, the pushup.

End your workout and go into the weekend with a killer arm pump by performing alternating dumbbell hammer curls and overhead tricep extensions.

On the off days, you’ll want to walk for 20-40 minutes as an active recovery. Active recovery sessions are great for loosing up your tight muscles, and increase blood flow so that you can pump nutrients into your muscles to help them repair. I prefer walking, but I also live in an area where it doesn’t get cold very often. Do whatever light cardio works best for you.

You may also want to include some additional core workouts on your off days. Although, you certainly don’t have to. The amount of work done during you workouts should be plenty to shred fat and work the stabilizing muscles of your core.

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