This muscle building workout is a tried and tested M&S muscle building staple! This workout was developed by trainer and forum member Doug Lawrenson.
Workout Summary
  • Main Goal
    Build Muscle
  • Workout Type
    Split
  • Training Level
    Intermediate
  • Program Duration8 weeks
  • Days Per Week
    4
  • Time Per Workout55 minutes
  • Equipment Required
    Barbell, 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
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Steven
Posted on: Thu, 06/03/2010 - 09:40

That's a good approach.

Cisco
Posted on: Wed, 06/02/2010 - 15:14

Steve, I know you should stay at the same weight because you want to lift as heavy as possible to complete the prescribed number of reps, but how about workouts where you add weight and drop reps with each set - how does that work? Is there is a benefit from adding weight to each set if you aren't lifting as hard as you can for each set.

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Steven
Posted on: Wed, 06/02/2010 - 17:13

To be honest that never works well for me. If I try to add weight as I grow more fatigued, I find that it's much hard to get in reps. Honestly, I feel it's more beneficial to properly warmup and decrease weight as you progress deeper into a workout. But as with all things, do what feels good for you. As long as you are pushing yourself, either way you will make gains!

mike
Posted on: Wed, 07/07/2010 - 19:12

So during this workout do I start off 6,8,10,12? Heavy to light are the way you have it here?

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Steven
Posted on: Thu, 07/08/2010 - 09:07

Hi Mike,

You work from 12 down to 6 reps. In general, you will be using the same weight. If you are pushing yourself, and struggling to hit 12 reps on the first set, odds are you will be lucky to hit 10 reps on the second set.

Don't worry so much about doing the exact amount of reps. The rep recommendation is merely a guideline.

eric
Posted on: Tue, 06/01/2010 - 22:30

i cant go to the gym on mondey so should i what should i replace smith press and one arm cable extension with.

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Steven
Posted on: Wed, 06/02/2010 - 09:10

Overhead dumbbell press and skullcrushers would be good replacements.

Scott
Posted on: Mon, 08/08/2011 - 19:54

Could u use military press for smith press also??

yy
Posted on: Mon, 05/31/2010 - 20:12

hi steve...is thiis routine 4 day split for mee...im 3 month at Gym and im 188 cm/ 84 kg ....i like to gain more weight in my body and more muscle mass...? byee

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Steven
Posted on: Tue, 06/01/2010 - 11:29

This is a very good routine. Push yourself hard on every set, eat enough food, and you will make good gains.

Christian
Posted on: Mon, 05/31/2010 - 09:44

Hey guys. I've been on the Intermediate Muscle Building routine which is a 5-day split for the last month or so. In addition, I'm taking pre-workout, protein, as well as Purple-K. I've seen decent results, but I'm wondering if I should try something else, as I have a hard time gaining mass with my leaner body type. I am 6'1 190 lbs. Thanks.

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Steven
Posted on: Mon, 05/31/2010 - 10:58

The biggest factors in gaining muscle are:

A) Eating big. You must eat more then it takes to maintain your weight. Eat at least 30 to 40 grams of protein every 2.5 to 3 hours.
B) progression. Always try for more reps and weight during every workout.

Cisco
Posted on: Mon, 05/31/2010 - 00:56

Steve, i'm 27 years old, 6'0, 200lbs: how many calories and what ratio of fat, carbs, and protein should I be taking in? I want to trim down but gain lean muscle. Thanks.

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Steven
Posted on: Mon, 05/31/2010 - 10:48

It's virtually impossible to gain muscle and lose fat at the same time. Gaining muscle requires eating more then normal. Losing fat requires eating less then normal. If you want to get big, it's better to spend a couple years adding muscle before you cut.

As far as rations, I recommend 30/50/20 or 40/40/20. Personally, when adding muscle get your calories right, eat enough protein, and the ratios generally take care of themselves.

Bob
Posted on: Sun, 05/30/2010 - 13:14

Should I push myself on each exercise so that I can barely pull off the last rep? Using good form that is

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Steven
Posted on: Sun, 05/30/2010 - 14:55

Yes, at all times.

Raj
Posted on: Sun, 05/30/2010 - 10:06

Hi,

I have been working for an yr now, but was not able to be regular and tried 3 days workout. Now i wanna try 4 days split. I am slim and want to increase muscle mass should i add weight / do more reps with more sets. I like 4 day split and want to follow regularly. But cannot eat whole day because of job schedule. Can you guide ? Thanks for the advice.

Raj

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Steven
Posted on: Sun, 05/30/2010 - 10:59

Always try to add as much weight as possible at all times, using good form. And if you can't eat protein every 2.5 to 3 hours, can you take a shaker and drink whey protein during work?

Daniel F
Posted on: Fri, 05/28/2010 - 10:42

I'm doing your 12 Week Beginners Training Routine and just finished Week 7. I started cardio on my off days and keep Sunday as a rest day. When I'm done, I'm starting this 4 day split. When should I do my cardio, Wednesday and Saturday and keep my Sunday as a rest? I'm walking on a treadmill uphill for 30 minutes.

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Steven
Posted on: Sun, 05/30/2010 - 12:59

That sounds good. I would recommend keeping at least one day completely training free. You could also do cardio after your weight training sessions.

Carlos Duarte
Posted on: Tue, 04/26/2011 - 13:52

How much cardio do you recommend one do with your 4/day split? Thanks in advance!

Fred
Posted on: Thu, 05/27/2010 - 19:15

Hello Steve,

Im 5'10 215lb w/ a belly. My goal is a DEFINED 195lb with at least a flat stomach.

I'm starting the M/S 3 day workout plan for beginners, my question is do I NEED to include cardio in my routine? if so, when? I do not want to lose the muscle mass I already have.

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Steven
Posted on: Thu, 05/27/2010 - 19:40

The real key to holding muscle mass while cutting is pushing for the heaviest weight possible on the bar. You also don't want to lose weight too quickly, as that can sacrifice muscle mass as well.

Fred
Posted on: Mon, 05/31/2010 - 22:12

So do you think I should include cardio in my workout regimine or not?

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Steven
Posted on: Tue, 06/01/2010 - 11:10

Yes. I would do cardio during a cut.

jorge
Posted on: Thu, 05/27/2010 - 17:32

the exercises are those specifically or is necessary to vary those exercises every week?

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Steven
Posted on: Thu, 05/27/2010 - 19:39

No need to change exercises.

eric
Posted on: Thu, 05/27/2010 - 10:01

i dont have acess to a gym on tuesdays so what should i replace narrow grip pulldown with? I have a pullup barf and dumbells and barbells

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Steven
Posted on: Thu, 05/27/2010 - 10:17

I would do narrow grip pullups. And if those are too tough, do them with your feet suspended on a chair.

eric
Posted on: Fri, 05/28/2010 - 00:42

alrigth, thanks

Craig
Posted on: Wed, 05/26/2010 - 03:01

Hi
Iam just wondering how long should you train each day for?

What foods do you recommend i eat, iam 21, 85 kg 180cm and training 3 to 4 times a week. trying to loose my belly to show my abs.

thanks
craig

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Steven
Posted on: Wed, 05/26/2010 - 09:11

In general you would like your training sessions to last no longer then 60 to 75 minutes. As far as nutrition, here are some articles that might help:

https://www.muscleandstrength.com/articles/nutrition-for-beginners-part-...

https://www.muscleandstrength.com/articles/nutrition-for-beginners-part-...

Tony Gonazalez
Posted on: Mon, 05/24/2010 - 18:52

I have been doing this workout for 3 months, I have seen very good results. Thanks a lot, but now it is time to switch it up to something new and keep the muscles guessing!

Amr
Posted on: Sat, 05/22/2010 - 07:47

Hi. I have been following the 12 week beginners training routine and I would like to start your 4 day split workout. I am not looking to add huge mass since I am already 178cm/84kg, but I definitely want muscle mass that is toned, and that helps me burn any excess fat. I will follow follow the above workout as is, ok? Any modifications I need to make?

Beatriz
Posted on: Fri, 05/21/2010 - 17:07

Hi,

I am bit confuse here. I had a baby 4 months ago and before that i was training for 2 years more less, i was trying to build lean muscle and i was doing very well till i became pregnant.With the pregnancy i lost most of my muscle tone as i had issues with my hips and had to take it easy,so now i don't really know if i should do; follow the 6 days cutting work out That i though would be brilliant but i am afraid that if i do cardio 6 days a week i won't build up or to follow this work out with a bit of cardio each day.
I am 5.2/132 pounds and last time i checked my bodyfat was like 6 weeks ago and i was on 25%. In these 6 weeks i havent put on or lost any pound at all.

What do you recommend me, please?? I want build lean muscle.

Thank you so much

NETFit
Posted on: Tue, 08/23/2011 - 10:54

Beatriz, First thing is to check your body fat since you haven't checked in 6 weeks. You might be surprised at what you find. If you are the same we need to look at your nutrition. It is 80% if the game. -Joshua

YY
Posted on: Thu, 05/20/2010 - 18:20

hii Steve , can i work together for ex. biceps and back..one day, day 2 chest and triceps..or shoulders and legs..etc .in different day ,or separately is better...? byee hava a nice time thnx.

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Steven
Posted on: Thu, 05/20/2010 - 19:35

Just make sure you have a few days rest between chest and shoulders. They are both "pushing" days and can both target delts and triceps.

Elendil
Posted on: Thu, 05/20/2010 - 17:49

Hi Steve,

I' m pretty new myself to bodybuilding so my question may be a little bit naive.

I was wondering about doing shoulder and triceps one day before back. Wouldn't make your triceps very fatigued when you do your back?

Thanks

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Steven
Posted on: Thu, 05/20/2010 - 18:02

Your back muscles are "pulling" muscles and when you work them they don't utilize the triceps when is a "pushing" muscle. i hope that makes sense.

scott
Posted on: Sat, 05/21/2011 - 17:39

I have to agree, although you are not isolating the triceps when you do rows or lat pull downs you are working the triceps secondary. I would maybe swap a day on the routine because you will burn your triceps so hard if you do the monday/teusday part of this routine. That's my suggestion, let me know what you think. Back exercises require the tricep to pull not push like you stated even on the row machine it even shows the triceps as a main target area along with the back.

borst
Posted on: Fri, 10/21/2011 - 14:43

Pretty the secondary muscle being used in back exercises is biceps not triceps. Not sure how your tricep "pulls".

Jose
Posted on: Thu, 05/20/2010 - 16:32

Hi, I was just wondering what order you should do the exercises. For thursday chest and bicep for example, would you recommend doing all the chest exercises first then bicep or alternate them?

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Steven
Posted on: Thu, 05/20/2010 - 18:08

I would perform the exercises in the order that they are listed.

YY
Posted on: Thu, 05/20/2010 - 15:22

what should be done, in each reps need to put weight or what...for ex. 12,10,8,6 reps with diferent weight ..? this program is fit to me ,in your opinion ...yepp eating is primary im focused ok thx Steve

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Steven
Posted on: Thu, 05/20/2010 - 16:31

I would recommend using the same wight for each set. You will most likely drop reps from set to set as you grow fatigued.

yy
Posted on: Thu, 05/20/2010 - 11:59

hii,,,is thit workout program for mee pls , Im 3 month in gym,I have progress but want even more, im 1,88cm-83 kg ....What would you suggest me...? thnx byee

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Steven
Posted on: Thu, 05/20/2010 - 12:30

Focus on progression of weight and make sure you are eating enough to support muscle mass gain.

Adam
Posted on: Thu, 05/20/2010 - 10:01

How long should you rest between sets? Also, Is it okay to do one cardio day a week on either Wed, Sat, or Sun for like 30 mins?

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Steven
Posted on: Thu, 05/20/2010 - 11:06

Rest about 2 minutes between sets. You may need top rest longer for exercises such as squats and deadlifts. And cardio is fine.