4 Day Split Bodybuilding Split Routine

Workout Summary

Advanced
Build Muscle
4
Split
Designed By:
M&S Writers

Description of Workout:

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.
Tuesday - Chest/Calves
Chest
Exercise Sets Reps
Incline Dumbbell Bench Press 4 12,10,8,6
Chest Dip 4 10
Cable Crossover 4 12
Flat Dumbbell Fly 4 12,10,8,6
Calves
Exercise Sets Reps
Seated Calf Raise 4 10,8,6
Standing Calf Raise (one leg) 3 15
Workout Notes:
Cable crossovers - nice and slow, squeeze chest at the top of the movement as if you're trying to crush something between your chest muscles

Wednesday: Rest Day

Thursday - Hamstrings/Back
Hamstrings
Exercise Sets Reps
Straight Leg Deadlift 4  
Leg Curl 4 12
Back
Exercise Sets Reps
Underhand Barbell Row 4 12,10,8,6
Wide Grip Lat Pulldown (or, Wide Grip Pullup) 4 10
One Arm Dumbbell Row 4 10
Wide Grip Cable Row (overhand grip) 4 12,10,8,6
Workout Notes:
Deadlifts - Increase weight on each set
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

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