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Home » Workout Routines » 4 Day Split Bodybuilding Split Routine |
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WORKOUT ROUTINES DATABASE
WORKOUTS TO HELP YOU REACH YOUR MUSCLE & FITNESS GOALS.
4 Day Split Bodybuilding Split Routine
Workout Summary:
| Training Level: | Advanced | |
| Main Goal: | Build Muscle | |
| Days Per Week: | 4 | |
| Workout Type: | Split | |
| Designed By: | M&S Writer |
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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