Week 4 🎉 Mass/Strong Program!

Hey everyone!

Hope you all are doing well. Posting Week 4 (final week) of this 6-day split program (based off of the photo above) for anyone and everyone who has been following along or might want to in the future :) (Shoutout to Kimberlee! Know you were having a rough/busy week—hope this past week was better!)

It’s been really great. I think I’ve enjoyed it more than Strong and Mass (both of which I enjoy!!) It’s been really thorough, tough, but not miserable—a focus on weightlifting, but a good dose of HIIT and Pilates. Anyway, to anyone who’s following along, I hope you have enjoyed it :)

I’m transitioning soon back to a CrossFit gym (went last night and ouchhhhh. I thought I was in shape, but definitely can’t walk today 😅), so I’ll be supplementing workouts with FB. It’s been great working out from home, super thankful for FB this past year, but definitely excited to get in some other types of workouts and work on dem gainzz, haha. It’s crazy how, even with upping weights and heavy home lifting and HIIT, my body is wrecked from two CrossFit metcons. Reminded me of the importance of switching things up! Thankful for vaccines and airy gyms to help do that :)

Alrighty! Week 4! 💪🏽

Day 1: Back/Biceps

Back/Biceps

Warmup: (feel free to supplement a different one!)

https://www.fitnessblender.com/videos/calorie-burning-cardio-warm-up-total-body-warm-up-workout

Workout:

https://www.fitnessblender.com/videos/upper-body-split-workout-back-and-biceps-mass-building-video

Extra Credit Burnout: (still kicking my butt!)

https://www.fitnessblender.com/videos/interval-cardio-training-and-bicep-workout-bicep-burnout

Day 2: Legs

Workout:

https://www.fitnessblender.com/videos/fitness-blenders-5-day-challenge-strong-and-lean-day-1

Day 3: Chest/Triceps

Workout (can do additional warmup if you’d like):

https://www.fitnessblender.com/videos/upper-body-split-workout-chest-and-triceps-mass-building-video

Extra Credit:

https://www.fitnessblender.com/videos/no-equipment-upper-body-workout-for-great-arms-shoulders-and-upper-back

Day 4: Recovery

https://www.fitnessblender.com/videos/abs-and-lower-body-pilates-workout-for-beginners

Day 5: Butt/Thighs

Workout: https://www.fitnessblender.com/videos/best-butt-workout-to-build-a-booty-and-tone-thighs-butt-and-thigh-workout

Extra Credit:

https://www.fitnessblender.com/videos/burpee-madness-fast-fat-burning-workout-cardio-and-total-body-toning

Day 6: Shoulders/Lats/Abs

Workout:

https://www.fitnessblender.com/videos/upper-body-split-workout-shoulders-and-lats-mass-building-video

https://www.fitnessblender.com/videos/10-minutes-abs-workout-advanced-weighted-core-workout

Day 7: Optional Stretch

https://www.fitnessblender.com/videos/relaxing-stretching-workout-feel-good-stretches-for-stress-relief

Have fun! 💪🏽

-Shara