Intermediate 4 Day Split Workout

Designed for someone who's been lifting for a while and wants to step up their training. The workout has a 2 days on, 1 day off, 1 day on, 1 day off schedule.

Workout Summary

Build Muscle
Single Muscle Group
Intermediate
4
Barbell, Cables, Dumbbells, Machines
Male & Female

Workout Description

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 and 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

Thurday - 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

4.1 STARS
79 VOTES
RATE THIS
About The Author
Troy has proven to everyone over 40 that you can transform your body naturally through consistent training, and solid nutrition to back it up.

110 Comments+ Post Comment

No Profile Pic
Posted Wed, 05/19/2010 - 22:43
SOXUMELI
Hi, I have a questions about rest. What should be the rest time between reps and sets? And as for weight, how much should I lift as compared to 1RM?
Steven's picture
Posted Thu, 05/20/2010 - 08:02
Steven
Rest no more then 2 minutes for most sets. For larger exercises such as squats you may nee to rest 3 to 5 minutes between sets. And lift as much weight as you can, always pushing yourself for more.
No Profile Pic
Posted Sun, 12/12/2010 - 13:19
martin
quick question can i do the work outs 4 days in a row and rest 3 in a row.
Steven's picture
Posted Mon, 12/20/2010 - 17:10
Steven
Hi Martin, That should work ok.
No Profile Pic
Posted Fri, 05/21/2010 - 16:30
SOXUMELI
Ok thank you! So the rest between reps should be 45-60 Seconds, right?
No Profile Pic
Posted Mon, 05/24/2010 - 14:19
dean
alright mate,i wanted to know if you should add weight and decrease reps(12,10,8,6)or stay at the same weight and do same reps until that becomes easy then up the weight and do the same reps?
Steven's picture
Posted Tue, 05/25/2010 - 11:06
Steven
Either way is fine as long as you are pushing for more on every set.
No Profile Pic
Posted Fri, 01/24/2014 - 17:04
tomas
How many weeks total?
No Profile Pic
Posted Thu, 05/27/2010 - 10:13
Pro@Gym
Whoa! This workout plan is amazing. Usually I like a few things but hate a lot of things but this one seems perfect for me - Thanks heaps I won't even have to modify this one :)
No Profile Pic
Posted Tue, 07/13/2010 - 08:18
nikhil
i made a slight modifications for myself, plz see if its okay. monday cardio and abs tuesday chest and triceps wednesday cardio and abs thursday legs friday cardio and abs saturday back and biceps sunday shoulders and forearms. in place of legg press can i include lunges with dumbells as i dont have such machines available.
Steven's picture
Posted Wed, 07/14/2010 - 10:18
Steven
Hi Nikhil, Your plan looks solid!
No Profile Pic
Posted Sat, 11/13/2010 - 18:15
le
Your body needs to rest at some point in time.
No Profile Pic
Posted Tue, 07/13/2010 - 20:19
Austin
Hey Steve. How do I work my abs in? On a rest day or in between exercises that isolate non related muscle groups? If so, is the leg day the better one?
Steven's picture
Posted Wed, 07/14/2010 - 10:19
Steven
Hi Austin, You can really work them in on whichever workout day you like.
No Profile Pic
Posted Sun, 08/01/2010 - 15:20
josh
hi Steve, what excersizes could I do to replace the leg press, seated row and cable push downs as I don't have access to these machines? and my upper body strengths tends to limit the amount I can lift when doing squats as I have no rack, so what would you suggest for this problem. thanks, Josh
Steven's picture
Posted Tue, 08/03/2010 - 11:47
Steven
Hi Josh, For leg presses I would use hack squats or dumbbell lunges. For seated row I recommend T-Bar row or two arm dumbbell row. For cable push downs you could use seated french press. For squats, that's very tough. You could try front squats instead. Without squats and leg presses, there aren't many high impact leg exercises left.
No Profile Pic
Posted Mon, 08/16/2010 - 02:12
Phil
Hello Man, Giving it a bash now. Mixing the days up as Im doing Legs on Mondays and chest and biceps on Tuesday but I think it should be alright Cheers P
No Profile Pic
Posted Thu, 11/04/2010 - 01:19
Alvin
Hi, what abs exercises would you recommend for this workout?
Steven's picture
Posted Fri, 11/05/2010 - 13:16
Steven
Hi Alvin, Here are some good choices: http://www.muscleandstrength.com/exercises/abs.html
No Profile Pic
Posted Tue, 11/16/2010 - 19:09
Jon
Hi Steve, These past few weeks I was using the 3 Day Whole Body Toning Work out. It was good, but then I realized I wanted bigger muscles to show. I figured this workout sounded like a great place to start. My question is, how do I fit in cardio with this program? Like how much should I do? I still want to trim some fat that's why.
Steven's picture
Posted Wed, 11/17/2010 - 09:07
Steven
Hi Jon, Cardio can be performed 3-4 times per week first thing in the morning, on off days, or after lifting.
No Profile Pic
Posted Wed, 11/17/2010 - 09:28
Jon
Thanks Steve. I usually do 45 minutes of cardio each day at the gym. I was told not to do too much because it can burn muscle mass. How many minutes of cardio should I do then?
Steven's picture
Posted Wed, 11/17/2010 - 09:39
Steven
I would limit it to 30 minutes per day. But you could do more as long as you are eating big and getting plenty of rest.
No Profile Pic
Posted Sat, 11/20/2010 - 14:33
mark
hi mate this workout is awsome but im struggling with which foods to eat to give me the strength to put more in im feeling very lethargic? any ideas would be great cheers mate
Steven's picture
Posted Mon, 11/22/2010 - 14:28
Steven
Hi Mark, Check out these articles: https://www.muscleandstrength.com/articles/how-to-create-a-bodybuilding-diet.html http://www.muscleandstrength.com/articles/muscle-building-shopping-list.html
No Profile Pic
Posted Wed, 11/24/2010 - 06:02
Viney
Sir; The workout plan is very good. SIr, i want to loose weight and to build muscles simultaneously. Is this workout plan will be suitable for me or shall I do the Cardio-Abs on rest days. pls suggest me any aletration. My target muscles are Chest/Biceps/Back/Legs. Please suggest me accordingly. rgds
Steven's picture
Posted Wed, 11/24/2010 - 08:09
Steven
Hi Viney, Losing fat is primarily about diet. This is a very good workout plan, but without a solid bodybuilding-style cutting diet it will be hard to achieve your goals. Check out these 2 articles: http://www.muscleandstrength.com/articles/your-go-to-guide-for-cutting-fat-while-keeping-muscle.html https://www.muscleandstrength.com/articles/how-to-create-a-bodybuilding-diet.html
No Profile Pic
Posted Wed, 11/24/2010 - 07:20
steve hernandez
hi steve, i have been working out for a while when i first started i was going to the gym everyday later i realized i did to much so i cut it down to working out every muscle twice a week i did get bigger put then i got stuck in a pleatou my routine was monday-back and shoulder tuesdays-chest wednsdays-bicep and triceps thurs rest and friday repaeat routine i have received a lot of bad advise throughout my years of working out you realy dont know who to listen to my question to you is do you think i was overworking the muscle and would this workout plan give me lean muscle and size??
Steven's picture
Posted Wed, 11/24/2010 - 08:10
Steven
Hi Steve, This is a very solid workout. To achieve your goals, you need to focus on 2 things: 1) Pushing yourself on every set. Using good form, always push yourself on every set. When you can perform the recommended number of reps for a set, add weight. 2) Eating properly. All the hard work in the gym won't pay off if you have a poor diet. Check out these articles: https://www.muscleandstrength.com/articles/your-go-to-guide-to-gaining-muscle-while-minimizing-fat-gains.html https://www.muscleandstrength.com/articles/how-to-create-a-bodybuilding-diet.html
No Profile Pic
Posted Wed, 11/24/2010 - 07:23
steve hernandez
also is it ok to do push ups after workouts at home and on days off??
Steven's picture
Posted Wed, 11/24/2010 - 08:11
Steven
Hi Steve, Sure, there is no reason you can't add in a few pushups.
No Profile Pic
Posted Wed, 11/24/2010 - 09:41
steve hernandez
thank you very much for your help i truly appreciate it
No Profile Pic
Posted Thu, 11/25/2010 - 06:53
Deepak Anand
Hi Steve, I dont have access to below mentioned machines. Could you please suggest some alternatives? Single Leg Curl 45 Degree Leg Press Wide Grip Pull Up Thanks Deepak Anand
Steven's picture
Posted Thu, 11/25/2010 - 08:07
Steven
Hi Deepak, Leg curls - side or rear lunges Leg press - hack squats or barbell lunges Pull ups - Lat pull downs or two arm bent over dumbbell rows
No Profile Pic
Posted Mon, 11/29/2010 - 02:04
Deepak Anand
Thanks so much Steve. One more thing. On my rest days i do run(@8kmph) for around 45-60mins that is around 6-8km. Do you see any harm in that? Can this be another excercise for legs?
Steven's picture
Posted Mon, 12/06/2010 - 14:17
Steven
Hi Deepak, As long as you are eating properly - meaning enough to gain some weight - there is no hard in cardio on off days. It won't do much for leg growth though...
No Profile Pic
Posted Tue, 12/07/2010 - 00:58
Deepak Anand
Thanks Steve. One more question please. On back day my routine says to do Deadlifts, and on leg day it says to do Stiff legged Deadlifts. I feel that deadlifts work my legs more then my back, and stiff legged deadlifts my back more then my legs. But either way I always thought deadlifts were for the back, but it nails my legs too. Any comments?
Steven's picture
Posted Tue, 12/07/2010 - 14:26
Steven
Hi Deepak, Deadlifts shouldn't work your legs more than your back. If they feel this way, your form is off and this can be dangerous. I would stop by the forum and ask for some deadlift tips: http://www.muscleandstrength.com/forum/
No Profile Pic
Posted Wed, 12/08/2010 - 01:24
Jared
Yes I like your routine but I'm thinking of adding more sets and less weight ex. 4x6. Ive courently been running a routine very similar to this the last 3 months and kinda plataued and really wanna bulk now only difference is im doing 3x10 and 4x10 on some workouts so looking to change to lower volume. I am able to do the 1 day on 1 day off thing for better muscle recovery if indeed its more benificial. ANother question I would love to know is if I can turn this into a 5 day routine and if so is it smart? And If is what would the workout plan then look like? But I guess if I workout out every other day then im working out as much as i can on a 4 day routhine. Please put your input on the 4x6 strategy. Im strickly looking to build size and strenghth. Im eating everything in site for this mass cycle. Thanks
Steven's picture
Posted Sun, 12/19/2010 - 13:56
Steven
Hi Jared, This is a muscle building workout. Adding more sets and dropping the weight isn't really an effective way to build muscle. I wouldn't turn this into a 5 day routine without knowing how your body responds to a 4-day workout with moderate volume. It's best not to add volume for volume sake, but rather evolve your training for a reason. More is not always better.
No Profile Pic
Posted Sat, 12/25/2010 - 23:23
Ajay
How many weeks should i do this routine before switchin it up ??? Thanks
Steven's picture
Posted Thu, 01/06/2011 - 15:44
Steven
Hi Ajay, Run it a minimum of 8-12 weeks, or as long as you are making good progress.
No Profile Pic
Posted Wed, 01/05/2011 - 23:54
Avi
Hi Steve, This workout sounds great, but is it possible to turn it into a 3 day routine? if it is possible how would you change it? Thank you so much Avi
Steven's picture
Posted Tue, 01/18/2011 - 14:52
Steven
Hi Avi, I would suggest hunting down a 3 day workout from our database. Most workouts use the same core exercises, so any 3 day muscle building split will serve you well. It is possible to change any routine into a 3 day per week, but it would require cutting some exercises, and without knowing which equipment you have access to, it's hard to recommend which cuts to make.
No Profile Pic
Posted Wed, 01/19/2011 - 22:52
Avi
Thx so much
No Profile Pic
Posted Thu, 01/06/2011 - 13:34
Sabbir
Hi, I'm 21years old male, 6 feet tall and my weight is 70kg. I'm working out for about 2 years. When i started i was only 58kgs. By 2 years workout i gained 12kgs but my muscles are not shaped or toned. My target is gain muscles, so what routine you suggest for me? sabbir
Steven's picture
Posted Tue, 01/18/2011 - 14:53
Steven
Hi Sabbir, This workout will serve you well. You want to focus on two things to maximize results: 1) Pushing yourself in the gym. Using good form, always push yourself on every set. When you can perform the recommended number of reps for a set, add weight. 2) Eating to maximize muscle. Here are two articles that can help: https://www.muscleandstrength.com/articles/your-go-to-guide-to-gaining-muscle-while-minimizing-fat-gains.html https://www.muscleandstrength.com/articles/how-to-create-a-bodybuilding-diet.html
No Profile Pic
Posted Mon, 01/17/2011 - 23:30
Avi
what excersizes could I do to replace Overhead Dumbbell Extensions as my shoulder hurts when doing it Thx so much
No Profile Pic
Posted Sun, 01/30/2011 - 14:44
paul
what sort of cardio do i do with the 4 day workout
No Profile Pic
Posted Thu, 02/10/2011 - 10:37
Sunel
Hi Steve, Ive been training about a yr on and off. Im medium build wrighing around 13 stones but i want the more lean defined/toned look rather than get bulky. At the mo im doin a 3 day split..would you advise me to do a 4 day split or stick to what im doin.? Currently doing chest and tri's on mondays Back and Biceps on weds, and legs and shoulders friday. I do 3 sets of 3 exercises per muscle group aswell. Is this ok? Ohh and i do add abs workouts on these 3 days. A good advice would be soooo beneficial - thanks. Sunny.

Pages