Workout Summary
- Main GoalBuild Muscle
- Workout TypeSplit
- Training LevelIntermediate
- Program Duration8 weeks
- Days Per Week4
- Time Per Workout55 minutes
- Equipment RequiredBarbell, Cables, Dumbbells, EZ Bar, Machines
- Target Gender Male & Female
- Workout PDF Download Workout
Workout Description
As requested by you guys, we've added Doug Lawrenson's 4 day split muscle building workout to our database of workouts. This workout was designed by Doug and is aimed at muscle growth. It's important that you follow the correct diet program if you want to get the maximum results out of this program.
Workout Notes:
- Warm up with cardio for 5-10 minutes.
- Stretches and flexibility exercises for 5-10 minutes.
- Stretch the worked muscles at the end of the workout, and cool down 5-10 minutes.
- Abdominals on Monday and Thursday
Workout Schedule
- Monday - Shoulders and Triceps
- Tuesday - Back
- Wednesday - Rest
- Thursday - Chest and Biceps
- Friday - Legs
- Saturday - Rest
- Sunday - Rest
Doug's 4 Day Split Workout
Monday - Shoulders and Triceps
Exercise | Sets | Reps |
---|---|---|
Smith Machine Shoulder Press | 4 | 12,10,8,6 |
Dumbbell Lateral Raise | 4 | 12,10,8,6 |
Dumbbell Reverse Fly | 4 | 12,10,8,6 |
Dumbbell Shrugs | 4 | 12,10,8,6 |
Lying Tricep Extension | 3 | 10,8,6 |
One Arm Cable Extension | 3 | 10,8,6 |
One Arm Dumbbell Extension | 3 | 10,8,6 |
Tuesday - Back
Exercise | Sets | Reps |
---|---|---|
Wide Grip Pull Up | 4 | 12,10,8,6 |
Close Grip Pull Down | 4 | 12,10,8,6 |
One Arm Dumbbell Row | 4 | 12,10,8,6 |
Bent Over Barbell Row | 4 | 12,10,8,6 |
Thursday - Chest and Biceps
Exercise | Sets | Reps |
---|---|---|
Incline Dumbbell Bench Press | 4 | 12,10,8,6 |
Barbell Bench Press | 4 | 12,10,8,6 |
Incline Dumbbell Flys | 4 | 12,10,8,6 |
Cable Crossovers | 4 | 12,10,8,6 |
Incline Dumbbell Curl | 3 | 10,8,6 |
Preacher Curl | 3 | 10,8,6 |
Standing Hammer Curl | 3 | 10,8,6 |
Friday - Legs
Exercise | Sets | Reps |
---|---|---|
Squat | 4 | 12,10,8,6 |
45 Degree Leg Press | 4 | 12,10,8,6 |
Leg Extension | 4 | 12,10,8,6 |
Stiff Legged Deadlifts | 4 | 12,10,8,6 |
Seated calf Raise | 3 | 10,8,8 |
Standing Calf Raise | 3 | 15,12,10 |
925 Comments
Hello, I was just reading Doug's 4-day split workout routine. I have a question regarding this program. How is it possible to build any type of muscle when only working each body part just once per week? I thought that it was necessary to work each body part preferably 3-times per week? I do need a 4-day consecutive workout because I work 3-12 hour shifts per week and I cannot workout on those days but this workout that he has suggested doesn't seem beneficial. Could I please get an explanation to this. Thanks, Raechel
Do you do each exercise set back to back or do you move from one to the next with 12 reps and then start the cycle over with 10?
When you're doing a workout, for example, shoulders and triceps on Monday, why are there less reps for the tricep workout? Can i incorporate those extra sets/reps?
Hi,
Can I workout like for 4 straight days without any rest day in between (wednesday in this case) and then rest for straight 3 days?
Hello Steve, as far as the order of exercises, I assume I should go down the list and get 12 reps in on each exercise and then start over again. Not to be confused with doing all 4 sets in a row of each individual exercise then moving to the next? Thanks!
Hi steve
My gym only has a smith machine would it be ok to do squats and deadlifts on them ?, also i can only perform one of the calf raise exercises so should i just do 6 sets ?.
Was wondering aswell how there isnt dips in this workout as i have always used them as a good mass builder.
I have been working out for 2 years and been following a split very similar to this most of the time would i be better to start a more advanced 4 day split with say a little more sets or should this work for me as it is classed as a intermediate workout ?
Also, I like doing it like this.
3 sets of 8-10
1 set of 20 at HALF the weight as the previous 3 sets.
For example
225 lbs - 8-10
225 lbs - 8-10
225 lbs - 8-10
112.5 lbs - 20 (basically a fail set)
Instead of the order you have, can I move them? For example
YOUR ORDER
Monday - Shoulders and Triceps
Tuesday - Back
Wednesday - OFF
Thursday - Chest and Biceps
Friday - Legs
Weekends - OFF
MY ORDER
Monday - Back
Tuesday - Chest and Biceps
Wednesday - OFF
Thursday - Legs
Friday - Shoulders and Triceps
Weekends - OFF
no
can i change the order of the workout?
What is a good amount of time to rest between reps? I usually do 30 seconds, what do you guys think?
Steve, don't you include forearms in your workout plan? Secondly can I go for HIIT on rest days say in the morning? Thanks
Hello Steve,
Is it a bad thing if I move leg day from friday to sunday?
Thank you.
How many weeks should you do these workouts before you start getting results?
Steve ,thank you for this article.I have been working out a full body workout 3 times a week for 2 weeks,but now i am planing on going with this workout. i weight 79 kg with 172 cm height.so what i am trying to say is that can i do carido before /after workout or during the rest days,because am planing on losing some weight too??btw am a beginner :)
Hi Steve,
Is the 4 day split good as this
Mon
Chest,shoulder,triceps
3exercise chest 3sets
2exercise shoulder 3sets
1-2 exercise triceps 3 sets
Tuesday
Back biceps shrugs
3 exercise back 3 sets
2 exercise biceps 3sets
1 exercise shrugs 3sets
Wednesday. Off
Thursday same as Monday with different exercise
Friday same as Tuesday with different exercise
Sat -Sun off
Because of a restrictive schedule, I can only work out Monday through Thursday. Is it okay to use Friday through Sunday as a rest period?
So how much time should be between each rep? Between each set? And do I do all 4 sets of each individual exercise at once?
Can i alternate the days im thinking : sun, mon..off tuesday...wed-chest& biceps....off Thursday... Fri- legs
I weigh 175 pounds, 6'5 and I am trying to build muscle. My goal weight is 190 pounds. Is the Doug 4 day split program for me?
Hey Steve,
I've been doing this routine for four weeks now. I used to do another that worked muscle parts more often than once a week. I feel I'm losing size in my arms. Will I continue to lose size or gain it back with this once a week program?
Hey guys, I have been doing this routine for the past three weeks; I"m on my fourth now. I was doing another routine where perhaps I overworked the muscle, but my arms were bigger. I feel (and see) that they're getting smaller from this routine. What's wrong?
Any objection to moving the rest day to Thursday AND moving Legs to Wednesday? I don't mind fucking my legs up, just not Friday. Saturday is my only day to cycle with my friends.
Hi Steve, I'm recovering from a shoulder impingement, and although I'm almost there, my physio was not confident that it is still wise to do the incline dumbbell flys, an you suggest a suitable substitute?
Thanks, Neil.
Can a man and women do thw routine? ?
Wwould it be a problem if I did this workout every other day, rather than a split? I'm 44 and I want to give myself plenty of time befor I get back to the same musle group, without going to long I just completed 6 weeks of the 3 day a week beginners program!!
Is it ok to do cardio everyday with this routine
I being following 4 day and 5 day routine workout on alternate weeks ..please suggest a good and cheapest diet to be followed ?? Also my height is 164cms and weight is 74 kgs ...please suggest a good fat burner as I want to bring down my weight ..should I intake protien shakes to build my muscles ...suggest a goid protein shake ..I am from india
Steve or Doug or someone else can you please give me an example diet for this workout routine?
I have been doing cardio 15-20 before and after the strength training, will that hinder my muscle buildup?
I love this routine, I saw significant changes after a month, thank you!!!!!!!!!!!!
Hey guys. I started this program about a week ago, I'm new to the gym and only weigh 68kg.
I find doing the back exercise particularly easy and very short, am I doing it right??
And I am wondering how long will results generally take?
Will I be toned/defined after this or just bigger?
Thanks In advance.
Do you have to be feeling soreness to get results? I don't usually get sore.
Hi,
Would this workout be ok for a beginner aged 16?
This is an awesome routine, I am running this alongside Shaun T's insanity and hip-hop abs, taking protein shake with creatine half hour before workout and after once I've cooled down before showering. Getting some awesome results, remember its mostly about diet!! Eat healthy, cut the carbohydrates down a little in the summer but not too much!
I'm sorry if this was answered already...839 comments to date and there was no way I was reading every single one.
Would it be OK to simply alternate the rest days into the plan? So rather than stacking two rest days to end the week, you just alternate between a workout day and a rest day? I would still perform the workout in order, but it would look like this: Shoulder/Triceps - *rest* - Back - *rest* - Chest/Biceps - *rest* - Legs - *rest* - repeat cycle. Assuming that I have access to a gym that is open all 7 days of the week, and I have no scheduling conflicts or comittments, is this OK? Or is there a definite science/purpose behind stacking two rest days to end the week.
Thanks in advance for anyone willing to answer!
Can you super set these bad boys? To speed the workout up?
What is the diet plan for this workout?
What I found is that a majority, if not all, exercises that require a machine can be replaced with items such as a pull-up bar, a resistance band, and dumbbells. For instance, for One Arm Cable Extensions, I took my pull up bar, wrapped the resistance band (or even just a jump rope, really) around it, and can put a dumbbell on the opposite end, and do the exercise normally. Then, for seated calf-raises, you simply just can rest a dumbbell on your upper legs, and do calf raises sitting down, providing that all you use your hand for is to keep the weight from slipping off of your leg.
Seems like these little things can be great substitutes if you don't have a nearby gym, and have the items I listed above.
Can i exercise some fitness workouts like pull ups and push ups on Sunday rest day ?
I wouldn't recommend it, considering that those muscles (Triceps, Shoulders, Chest) will all be worked on their dedicated days, and might be taxing the muscles more than needed. Nonetheless, try it out if you want, and see where it goes.
I struggle with pull ups. I can barely do 3. is there an alternative or can you give me hints on how to improve and do more pullups. Also when doing pullups I never feel it in my back. It's always my arms and shoulders and I do over hand wide grip
You can do Latteral Pull downs wide grip, that's what I did. Don't see why it's any different. Since I've built strength I can now do the Pull ups. :)
Hi Doug ,
I am planning to follow this schedule . I also want to add running on sunday and biking/brisk walk on Wednesday . Will this effect the gains or prevent me from lifting more .
I struggle to do anymore than about 3 pull ups for a maximum of 3 sets. they are my nemesis and I hardly do them because I don't want to look like douche at the gym. Can u suggest an alternative exercise or how to improve my pullups. also when I'm doing them I don't feel much of a pull on my back it is all in my arms and shoulders. Is this right.???
I'm just wondering, when doing exercises that require lifting with your arms, do you also work your forearms as well? I don't see forearms highlighted anywhere on the exercises, and I have skinny forearms, so this kind of concerns me. I'm very new to building muscle, so excuse me if this is a really amateur question.
I appreciate any help!
Could I use this workout if I've started working out 2 1/2 months ago, which I would consider begginer status, and the training level for this program is intermediate, how could that work?
Should you be trying to do cardio on the off days?
Hi im 5'10 and about 190lbs.
I want to try to lose weight and gain muscle weight at the same time,
Would this be a good routine for me?
Is 1x frequency per week enough to make gains in size?
How long should this workout be followed? 3 months, 6 months, to fully build and gain muscle.