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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mnsjason
Posted on: Thu, 05/02/2013 - 19:17

You can stick with this routine for as long as you're seeing results. If you feel yourself getting bored, you might want to switch to something else.

David
Posted on: Mon, 04/29/2013 - 15:15

Hey doug, trying your plan this week. I've always loved arnold presses though, would they be a good alternative for the smith machine press? Or should I just stick to smith?

Pablo
Posted on: Sat, 04/27/2013 - 18:53

There s lots of proten shakes out there? its confusing, which proten shake would be great when doing Dougs 4 day split workout???????

Austin
Posted on: Thu, 04/25/2013 - 12:14

do you have a set routine for core workouts to go along with this program? If so could you link it?

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Joey
Posted on: Thu, 04/25/2013 - 14:41

You can throw in core movements whenever is convenient for you a few times a week. Honestly, you could just choose your favorites: https://www.muscleandstrength.com/exercises/abs

myuji
Posted on: Thu, 04/18/2013 - 15:50

hey! the admin on your facebook page doesnt reply.. anyway . i just want to ask is it okay to do this kind of training . no rest day..

1st day Back/biceps
2nd day : legs shoulder abs
3rd day : chest triceps
4th day : back to day 1

uhmm im eating plenty of foods and my muscles are getting bigger ( im slightly skinny btw)

i started going to gym last april 2, 2013..

but i want to know if theres wrong with it.. coz im planning to switch to this program..

Tim
Posted on: Mon, 04/15/2013 - 16:53

Hey Steve. I am currently looking to gain mass and burn off fat. Is your 4 Day Split geared towards this also? If not if their a workout you would be able to lean me towards?

Art
Posted on: Mon, 04/08/2013 - 23:31

Hey Steve, can i still do these exercises if what i want is to get lean and ripped. Or is this only to get bigger?

Angelo
Posted on: Sun, 04/07/2013 - 22:52

How does the sets work? for example, on Monday (shoulder and tri) would you do all 4 sets of Smith Machine Shoulder Press and then move to Dumbbell Lateral Raise ? or would you do one set of each and go back and do it over again?

Thanks

James
Posted on: Thu, 04/04/2013 - 10:21

Hi Steve,
It states to do abdominal exercises on Monday and Thursday. Is this for a good reason or would it be ok to do them on Wednesday and Saturday?
Thanks

Drazard
Posted on: Thu, 04/04/2013 - 04:40

My warm up with cardio was stationary bike, was that fine for 10 minutes.

Nick
Posted on: Sat, 03/30/2013 - 22:32

Where can I find the diet program? Also, should I be taking supplements/what kind?

Jimi
Posted on: Fri, 03/29/2013 - 12:02

Just finished 8 week of 3 day split for beginners, now I am planning to move on to Dougs 4 Day Split Workout. My question is about the order of routines. Does the order make a difference? e.g. Shoulder/Triceps, Back, rest, Chest Biceps, Legs, 2 day rest. Could I do Chest Biceps, rest, Legs, Shoulder/Triceps, rest, Back, rest? I guess what I am asking does it really matter what the order as long as you only do each of the 4 routines on different days.

I know its a silly question but I am so new I just don't know.

Thanks
Jimi

Dave
Posted on: Wed, 05/15/2013 - 21:48

YES it makes a difference, the workout is set up so your muscles can get proper recovery. For example, Monday you are doing triceps as a primary workout, but Thursday they are secondary when doing chest workout. You want proper recovery between Monday and Thursday to get maximum benefit from the chest workouts....the same is true for Tuesday where biceps are secondary. You want them rested for Thursday's workout where biceps are primary (curls, etc) Always do the workout in order, and always keep the rest days where they are listed.

Andy nanson
Posted on: Wed, 03/27/2013 - 05:09

Casomeone give me. A diet to go with this?ive got ttp supliment so the foods n times would be fine Thanx!

Andy nanson
Posted on: Wed, 03/27/2013 - 05:06

Dougs 4day wrk outs great can someone give me a diet plan 4 this?ive just got a tub of ttp n don't want to waste it! Thanx

Santiago Ayala
Posted on: Sat, 03/23/2013 - 19:46

OK. I been doing this routine for 2 months. I wonder, what is the CARDIO recommended...

Thanks...

Connor
Posted on: Fri, 03/22/2013 - 17:53

Is replacing smith machine shoulder press with military press okay?

Connor
Posted on: Fri, 03/22/2013 - 17:45

Would replacing the smith machine shoulder press with a military press be okay?

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mnsjason
Posted on: Mon, 03/25/2013 - 18:29

That's perfectly fine. I personally prefer the military press.

Kash
Posted on: Wed, 03/20/2013 - 13:31

Is doing 30 minutes steady-state of rowing machine okay on rest days?

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Joey
Posted on: Thu, 03/21/2013 - 16:40

Absolutely

Julian
Posted on: Wed, 03/20/2013 - 04:18

Hi Steve-
Is it possible to do supersets with this routine or should I just do them in the listed order? If supersets are ok, I'm guessing that I probably want to switch between shoulders/triceps, chest/biceps, quads etc./calves and leave the back workout as is. Good idea or no?
Thanks

Dwain
Posted on: Sun, 03/17/2013 - 15:08

How long should I do this 4 day split routine, 8 wks, 10 wks, 12 wks...?

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mnsjason
Posted on: Thu, 03/21/2013 - 18:04

You can use this routine for as long as you'd like and are seeing results.

surajbohora@yma...
Posted on: Sun, 03/10/2013 - 05:24

I am 36 years old and doing regular weight lifting, can you please suggest me with my diet plan, please i want to bulk up.

Russell
Posted on: Wed, 03/06/2013 - 23:32

Can I replace smith machine press with normal barbell shoulder press? or is smith shoulder press actually better?

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mnsjason
Posted on: Fri, 03/08/2013 - 16:59

Hey Russell, it's perfectly acceptable to replace the Smith machine press with barbell press. I actually prefer the standard barbell press, especially while standing.

Santiago Ayala
Posted on: Wed, 03/06/2013 - 12:20

Hi, DOUG, or any Teacher;

On the WorkOut Summary, and WorkOut Description; you guys do not specify the:

1.- The REST time between sets, The REST time between exercises.
2.- Recommended CARDIO, what days, how many days, how long, heart rate recommended

All for building mass...

Thanks a lot for your time :)

Rhys Mclaughlan
Posted on: Wed, 03/06/2013 - 11:17

what sort of cardio workouts would you advise me to do for the 15 minutes?

Michael
Posted on: Mon, 03/04/2013 - 00:33

What is the rest period between each set per exercise? also is that the order of completing exercises? no supersets either?

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mnsjason
Posted on: Thu, 03/07/2013 - 18:25

A rest time of about 2 minutes seems appropriate, possibly longer between big lifts like deadlifts and squats.

Josh
Posted on: Thu, 02/28/2013 - 23:24

I've been on this workout for a little over a month and have seen results so far. A couple questions have come up . . . 1) I still experience muscle soreness after weeks of doing the same movements (esp. triceps). Is that normal? 2) I find it hard to progress on some of the later exercises on the tougher days (e.g., deadlifts) since I'm worn down after pushing for new gains on the first exercises. Should I vary up the order now and again to give other movements more attention from week to week, or do I just need more rest time before heading to another station? 3) Because of scheduling issues I have moved Legs to Thursday and then done Chest/ Biceps on either Friday or Saturday depending on how I feel. Does that sound OK, or am I shortchanging myself on needed rest for certain muscle groups?

Many thanks!

KraftmasteR
Posted on: Wed, 02/27/2013 - 11:52

I don't get why chest and bi's are together, this split just doesn't have too much logic in it...

lindaloo
Posted on: Sat, 02/23/2013 - 14:46

Hey,
Have been doing a four day split, chest, shoulders, back Monday and Wednesday and triceps, bicep, legs, Tuesday and Thursday. Have been in and out of gym for years but really now just solid back into it for new reasons. was into it for LOOKS, now to do the right thing for me healthy body, mind, and spirit. Looking good is a great perk! I am in the gym also to witness to women, my daughter, people of my age and people in general. I am a healthy woman of sixty,excited to be alive, back in school for Occupational Therapy. Life is good! Christ has called me to this new chapter of my life and I am thrilled. I LOVE THIS ROUTINE I am finishing up my routine today and Monday will be doing this routine. I plan to take weight, measurements and pictures along the way. I will check out the diet web site as I do have about ten I would like to loose but build muscle at the same time. When school is finished God willing I would love to compete. Thank You for your encouragement! To God be the glory!

hawk
Posted on: Wed, 02/20/2013 - 12:12

On Monday and Thursday for abs what are some good workouts to do on those days

kevin
Posted on: Thu, 02/14/2013 - 20:29

hey steve kevin again just wondering if its alright to workout 5 or 6 days a week and take 1 or 2 days off as long as im not working the same muscles i was gonna do chest and back on mondays and thursdays and shoulders and arms on tuesdays and fridays and legs and lower back on wed and saturday just let me no thanks i been working out now for 8 months and was wondering why im not getting anywhere in my curls im still curling 35lbs in one arm for the whole 6 months i am 31 years old dont know if its cause of my age or not

cazketer
Posted on: Wed, 02/13/2013 - 02:26

I find it hard to eat a lot of food during meals and sometimes I don't eat in proper time due to my shifting schedules at work. Can I still have a better result if I followed all the instructions here properly (exceptions obviously to the proper diet which includes nutritional intake and resting session)? I'll appreciate your reply to my email or here sir.
I will start this routine next week. :)
Thank you.

Great site! Detailed and well explained. Keep it up sir! CHEERS!

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Joey
Posted on: Thu, 02/14/2013 - 15:16

I wouldn't worry as much about meal timing and frequency. You'd do better to make sure that you were taking in enough calories overall by the end of the day.

kevin
Posted on: Tue, 02/12/2013 - 18:04

hey steve kevin here was just wondering with the 12,10,8 and 6 reps you must keep the same weight on all sets till it gets easier then add weight or do i add weight if i hit 12 reps cause i no when you get to 10 reps its suppose to be harder to get the last 2 reps up so what im saying is use the same weight till the reps get easier and then add weight

collin
Posted on: Sun, 02/10/2013 - 12:45

For gaining mass do I train a muscle group once or twice a week my chest and arms are weak please help.

Sean
Posted on: Fri, 02/08/2013 - 20:36

Is this bad for beginners?

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mnsjason
Posted on: Wed, 02/13/2013 - 17:58

I wouldn't recommend that you follow this routine if you're a beginner. It's aimed at individuals that have a solid grasp on the form that is necessary for specific lifts. Additionally, the volume is a little high for someone just starting out. You would be perfectly fine choosing a routine from the Beginners catergory: https://www.muscleandstrength.com/workouts/beginner

Alejandro
Posted on: Wed, 02/06/2013 - 21:38

hey Steve , does this workout routine help with cutting down on weight aswell or just building muscle?

Thanks.

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Joey
Posted on: Thu, 02/07/2013 - 11:38

It could work for either goal - weightl-oss will be dependent on your diet.

Djanilla
Posted on: Fri, 02/01/2013 - 07:10

Wonderfull

Samuel
Posted on: Mon, 01/28/2013 - 06:50

Better. Been looking for a split that can be as distant from friday-weekend as possible as I may often drink those days. This fits well as if anything has to be sacrificed, it's legs. Perfect.

James
Posted on: Thu, 01/10/2013 - 13:01

How many ab workouts chould I add to my workout and which do you recommend. Pleaseee reply

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Joey
Posted on: Thu, 01/10/2013 - 15:18

You can do any of your favorite ab exercises a couple times per week.

brandon
Posted on: Wed, 01/09/2013 - 21:06

is this workout ok for ectomorphs?