4-Day Up/Down Split Mass Gainer

This 4-day upper/lower split program for muscle gain is suitable for beginner and intermediate levels, and requires equipment – barbell, dumbbells, and machines.

The program is balanced: each workout you start with compound exercises or heavy machine exercises – 3 sets targeting the main muscle groups.

Then you finish working the target muscle group with an isolation movement, which may include 3-second negatives (slowly lowering the weight).

Finally, you train the smaller muscle groups – 3 sets incorporating 3-second negatives where appropriate.

If you are training with a partner, reduce rest periods: as soon as your partner finishes a set, immediately begin your next set.

Here is what the training schedule looks like: