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
| Thursday - Hamstrings/Back |
Hamstrings
|
| Exercise |
Sets |
Reps |
| Straight Leg Deadlift |
4 |
12,10,8,6 |
| 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
Got Something To Say? Post Your Comments Below
Do I increase weight on every set?
Probably not. Most people will tire a bit and do fewer reps after the first big set. But you will need to experiement and might have to tweak the weight for the proper rep ranges.
Two questions:
How many reps for the straight leg deadlift?
Is there a video or a description of the prone reverse raise?
12,10,8,6.
The prone reverse raise is like a bent over reverse dumbbell fly. You perform it laying on a flat or incline bench.
http://www.muscleandstrength.com/exercises/bent-over-dumbbell-reverse-fl...
Thanks for the clarification
hey man,
Is it best to do 4 sets, and decrease it on everyone. I've been sticking with about 3 sets of 8-10 reps? What do you think about that?
Hi Mike,
Really any approach is solid as long as you are pushing yourself for more reps/weight on every set of every workout.
what if I cant work out on tues and thurs, can I change the days to mon wed Friday and Saturday?
Hi Mike,
That would work.
Steve, Would it be couterproductive if I moved tuesdays chest/calf day to wednesday and balled up on tuesday instead? I realize for a few weeks I'll be too sore to really do anything other than hobble around after mondays' squats... but after the initial shock I hope to be able to push it on the court - what's your take?
P
Hi PH,
That would work fine.
how long should i do this workout?
Hi Joey,
Perform this workout for a minimum of 8 to 12 weeks, or as long as you are making progress.
I just want to say thanks for this workout. It's the fourth day of my eighth week and I couldn't be happier. I'm 5'11. Beginning of college, a fit 175lbs. Three years later (beginning of this summer), a frail 162 lbs. With protein, creatin, and this workout (modified in some places) I am 182 lbs and stronger than ever. Can't wait to get huge back at school! Thanks!
You're welcome and best of luck!
Howzit Bone, how exactly did you modify your workout. Im in the same boat you were after you left college and i am now dead set on put on the weight, but in muscle ofcourse.
I have been checking all workouts routines and I noticed that in all routines you just hit one group of muscles once a week, for example biceps once a week, is there any routine where you hit twice a week the muscles.
Hi Javier,
Here are some programs that might interest you:
http://www.muscleandstrength.com/articles/forget-steroids-5-fullbody-wor...
remember mate when doing chest are also using triceps back/biceps etc so i would do what i do like after back through in a couple set of bicep curls whatever to polish them off
what is the prone reverse raise
Hi Kurt,
I believe you grab 2 dumbbells and lay face down on a bench. With your elbows just slightly bent, raise the dumbbells out to your side.
Forgive me but I don't see any abdominal muscle training in this workout. I hope to begin this workout next week, the 20th.
Hi CRock,
You can work abs 1 to 4 times per week after lifting using your favorite exercises.
Thanks man.
Hi Steve, I usually work twice a week body parts, Monday and Thursday biceps, back and legs, then Tuesday and Friday chest, shoulders and triceps. Which routine you recommend me?, twice a week the body parts or just one?
Hi manny,
Either approach is OK, as long as you are working hard. I would use the approach that most motivates you to train hard.
Hi,
At the gym I go to there is no Seated Calf Raise machine. Is there something else I can do to substitute it? Would sitting on a bench and placing actual weights on my legs have the same effect or is there something better/safer I can do?
Thanks a lot.
Hi Ray,
You can perform a standing dumbbell calf raise.
http://www.muscleandstrength.com/exercises/standing-one-leg-calf-raise-w...
Thanks a lot, Steve. That will work perfectly. Cheers!
Steve -how often should I look to increase the weight during the 12 week workout? Example, meaning week 1 for incline dumbell bench press I started out with 12 reps 55lbs, 10 reps 60lbs, 8 reps 65lbs and 6 reps 70lbs, the question is when should I look to increase the weight and how often?
Thanks,
Sean
Hi Sean,
Using good form, always push yourself on every set. When you can perform the recommended number of reps for a set, add weight.
Steve -you are saying that it is not important to complete the reps at the end of the set, it is more important for utilizing good form and pushing yourself throughout the set. Say for instance I am completing the end of a set of dumbbell chest press finishing with 70lbs for six reps it is better to push myself and possibly do 4 reps with 75lbs. Once I am able to complete 6 reps at 75lbs increase the weight...correct?
Hi Sean,
You always push yourself on every set and do as many reps as possible. Stop a set when you feel like you may fail on the next rep.
If a set requires 8 reps, when you can perform 8 reps with a weight, add more weight the next time you workout. You won't be able to hit 8 reps with this new weight, but that's ok.
hey steve ! for Chest/Calves, can i add Bench Press to it because I really love bench press and doesnt have bench press included in this program!
thank you
Hi Sean,
Absolutely. I would drop one of the last two chest isolation lifts.
Okay so I put in bench for Chest/Calvs!
so should i do 4 sets of 12,10,8,6 ?? and also can I also do different workout each week if i want to change it up little bit?
Hi Sean,
Yes I would use 12,10,8,6. Regarding different workouts, I don't recommend using too many workouts. If you don't work an exercise for weeks, it will make it difficult to add strength for that exercise. You could alternate 2 workouts, but I wouldn't do more than that. Training a lift infrequently can keep you week and limit muscle growth.
Is it okay to do Cardio on my Off days? like wed, saturday and sunday?
My main goal is to gain musle and have that lean muscle look!
Hi Bari,
Yes, you can do cardio on off days.
I want to build muscle but at the same time i been doing cardio and i was wondering if i should do low intensity cardio for about an hour if i wanot to build muscle and not look too bulky
Hi Bari,
It's best to focus on your diet. You can minimize fat gains when building muscle. Taker a look at these articles:
https://www.muscleandstrength.com/articles/your-go-to-guide-to-gaining-m...
https://www.muscleandstrength.com/articles/how-to-create-a-bodybuilding-...
how long should the cardio be?
Hi Joe,
When muscle building is a primary goal, cardio can be performed 3-4 times per week for 20 to 30 minutes.
What about the Abdominal Muscles?
You can work abs 1-3 times per week after weight training.
do we have to go in order ?
Ho Joe,
Yes, perform the exercises in the order listed.
Hi Steve,
How long should average workout lasts? Thanks.
Why is bench press excluded from the routine? Just curious
Hey, i cant work tuesday, but rather wednesday. how do you think i can switch it around and still be productive?
thanks
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