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 and Biceps|
|Dumbbell Step Up||4||12,10,8,6|
|Prone Dumbbell Incline Curl||3||10,8,6|
|Alternating Hammer Curl||3||10,8,6|
|Dumbbell step up - step down close to bench to work quads. Chins - focus on biceps, not back.|
|Tuesday - Chest and Calves|
|Incline Dumbbell Bench Press||4||12,10,8,6|
|Flat Dumbbell Fly||4||12,10,8,6|
|Seated Calf Raise||4||10,8,6|
|Standing Calf Raise (one leg)||3||15|
|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 - Hamstring and Back|
|Straight Leg Deadlift||4||12,10,8,6|
|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|
|Deadlifts - Increase weight on each set|
|Friday - Shoulders, Traps and Triceps|
|Shoulders and Traps|
|Barbell Shoulder Press||4||12,10,8,6|
|Dumbbell Upright Row||4||12,10,8,6|
|Prone Reverse Raise||4||12,10,8,6|
|Lying Triceps Extension||3||10,8,6|
|Rope Triceps Extension||3||12,10,8|
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