This 4 day workout routine is aimed at the intermediate to advanced bodybuilder who is currently in their growth cycle. It's slightly different to other 4 day splits on this site in that legs (hams/glutes/quads) have been split up into 2 separate days.
Abdominals should be trained on Mondays and Thursdays. Use a mixture of 3 exercises for 6 to 10 sets in total. Keep rep range for abdominals between 15 and 20.
If you need any advice on using this workout or adjusting this workout to fit your schedule head over to our muscle building forum and ask.
Daily Workout Schedule:
| Monday - Quads/Biceps |
Quads
|
| Exercise |
Sets |
Reps |
| Squat |
4 |
12,10,8,6 |
| Hack Squat |
4 |
12,10,8,6 |
| Dumbbell Step Up |
4 |
12,10,8,6 |
| Biceps |
| Exercise |
Sets |
Reps |
| Chin Up |
4 |
10 |
| Prone Dumbbell Incline Curl |
3 |
10,8,6 |
| Alternating Hammer Curl |
3 |
10,8,6 |
Workout Notes:
|
Dumbbell step up - step down close to bench to work quads.
Chins - focus on biceps, not back. |
Wednesday: Rest Day
| Friday - Shoulders/Traps/Triceps |
Shoulders/Traps
|
| Exercise |
Sets |
Reps |
| Barbell Shoulder Press |
4 |
12,10,8,6 |
| Dumbbell Upright Row |
4 |
12,10,8,6 |
| Prone Reverse Raise |
4 |
12,10,8,6 |
| Behind-the-back Shrug |
4 |
12,10,8,6 |
| Triceps |
| Exercise |
Sets |
Reps |
| Bench Dip |
4 |
10 |
| Lying Triceps Extension |
3 |
10,8,6 |
| Rope Triceps Extension |
3 |
12,10,8 |
Workout Notes:
|
Upright row - make arms right angles when you go up, focus on medial delt.
Rope pulldowns - pull rope apart at the bottom of the movement, don't cheat! |
Saturday and Sunday: Rest Days