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WORKOUT ROUTINES DATABASE
WORKOUTS TO HELP YOU REACH YOUR MUSCLE & FITNESS GOALS.
Intermediate 4 Day Split Workout
Workout Summary:
| Training Level: | Intermediate | |
| Main Goal: | Build Muscle | |
| Days Per Week: | 4 | |
| Workout Type: | Split | |
| Designed By: | Troy A. Dolfi |
Description of Workout:
This 4 day split was designed for someone who's been training for a while and wants to step up their training. The workout has a days on, one day off, one day on, one day off schedule. This workout was designed specifically for pure muscle size.
Each muscle group should be warmed up for 5 minutes. Abdominals should be trained on Mondays and Thursdays with 2-3 exercises, 20 reps per set.
Daily Workout Schedule:
| Monday - Chest/Biceps | ||
| Chest |
||
| Exercise | Sets | Reps |
| Bench Presses (2 x warmup sets) | 2 | 15 |
| Bench Presses | 3 | 8 |
| Incline Dumbbell Bench Presses | 3 | 8 |
| Incline Flys | 3 | 8 |
| Biceps | ||
| Exercise | Sets | Reps |
| Barbell Curls | 3 | 8 |
| Dumbbell Curls | 3 | 8 |
| Concentration Curls | 3 | 8 |
| Tuesday - Legs | ||
| Hamstrings |
||
| Exercise | Sets | Reps |
| Stiff-Leg Deadlifts | 3 | 8 |
| One-Leg Leg Curls | 3 | 8 |
| Quads | ||
| Exercise | Sets | Reps |
| Squats | 3 | 10 |
| Leg Presses | 3 | 8 |
| Leg Extension | 3 | 8 |
| Calves |
||
| Exercise | Sets | Reps |
| Standing Calf Raise | 4 | 15,12,10,8 |
Wednesday: Rest Day
| Thursday - Back | ||
| Back |
||
| Exercise | Sets | Reps |
| Pullups | 2 | Warmup |
| Barbell Row | 3 | 8 |
| Seated Row | 3 | 8 |
| One-Arm Dumbbell Row | 3 | 8 |
| Deadlifts | 3 | 6 |
Friday: Rest Day
| Saturday - Shoulders and Triceps | ||
| Shoulders |
||
| Exercise | Sets | Reps |
| Dumbbell Press | 2 | Warmup |
| Military Press | 3 | 8 |
| Front Raise | 3 | 8 |
| Bent Over Dumbbell Laterals | 3 | 8 |
| Triceps | ||
| Exercise | Sets | Reps |
| Cable Pushdowns ("V" Bar) | 3 | 8 |
| Close-Grip Bench Presses | 3 | 8 |
| Overhead Dumbbell Extensions | 3 | 8 |
Sunday: Rest Day
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