Workout Summary
Main Goal:
Build Muscle
Workout Type:
Split
Training Level:
Intermediate
Days Per Week:
4
Equipment Required:
Barbell, Cables, Dumbbells, EZ Bar, Machines
Target Gender:
Male & Female
Author:
Workout Description
As requested by members on our forum 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.
Important 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
Daily Workout Schedule:
| Monday - Shoulders and Triceps | ||
|---|---|---|
| Shoulders | ||
| 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 |
| Triceps | ||
| Exercise | Sets | Reps |
| 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 | ||
|---|---|---|
| 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 |
Wednesday - Rest Day
| Thursday - Chest and Biceps | ||
|---|---|---|
| Chest | ||
| 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 |
| Biceps | ||
| Exercise | Sets | Reps |
| Incline Dumbbell Curl | 3 | 10,8,6 |
| Preacher Curl | 3 | 10,8,6 |
| Standing Hammer Curl | 3 | 10,8,6 |
| Friday - Legs | ||
|---|---|---|
| Quads, Hamstrings and Glutes | ||
| 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 |
| Calves | ||
| Exercise | Sets | Reps |
| Seated calf Raise | 3 | 10,8,8 |
| Standing Calf Raise | 3 | 15,12,10 |
Saturday and Sunday - Rest Days
Comments (830)
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Posted Mon, 08/09/2010 - 12:24
Hi Tim,
That can vary from person to person. It's hard for me to experience back pumps.
It's ok to go over an hour.
Posted Mon, 08/09/2010 - 22:31
alright thanks i had done the back exercises but only felt some of them the day after not really the day of working out my back.
and can the lying tricep extension skullcrushers be replaced with High Pulley Overhead Tricep Extension (rope extension) ?
there are also no squat bars at my gym only smith machines ( kind of cheap gym ) but there is a squat-like machine i am wondering if that will fill in the gap just about the same. I don't think smith machines work very well with squats but that may be just me.
i'm about 5'8 143 pounds 5.8% body fat last time i checked
i'll let you know how this workout works for me
Thanks,
Tim
Posted Sat, 08/07/2010 - 15:48
Hey, I'm 5'11'' and 160 pounds, will this routine along with proper diet help me gain mass/size? I want to go up to at least 185 before I begin cutting. Thanks.
Posted Mon, 08/09/2010 - 12:26
Hi Alec,
Absolutely. This workout is a great choice.
Posted Sun, 08/08/2010 - 21:24
Can this exercise be use for women?
Posted Mon, 08/09/2010 - 12:28
Hi Simon,
Yes it can.
Posted Wed, 08/11/2010 - 08:00
i'm happy with the progress i am seeing in this routine, with my arms back traps shoulder and legs, but i have a bit of a gut, if i do ab excersises regularly will this flatten out my stomach or should i do cardio like a run after i work out aswell??
thanks
Posted Thu, 08/12/2010 - 10:48
Hi Joe,
Diet is the real key to losing fat. Exercise helps some, but it won't help with spot reduction. Here is an article that can help you structure a diet to lose belly fat:
https://www.muscleandstrength.com/articles/your-go-to-guide-for-cutting-...
Posted Fri, 08/13/2010 - 00:52
ok thanks steve, but also if i do lets say a jog afterwards, and incorporate ab excersises every day, will this be a good combination for long term results 2-3 months??
Posted Fri, 08/13/2010 - 14:07
Hi Joe,
That's a very solid approach.
Posted Wed, 08/11/2010 - 15:43
Am I meant to ache after every workout?? Im not sure if Im lifting enough weight!
Posted Thu, 08/12/2010 - 10:46
Hi Mark,
Using good form, push yourself on every set for more reps. When you can perform the recommended number of reps for a set, add weight. By doing this, you will make great progress. Some bodyparts will be more sore than others.
Posted Thu, 08/12/2010 - 15:33
Thanks Steve. Im trying to lose weight aswell by doing some running, i know losing weight and building muscle at the same time isnt that great of an idea but what do you recommend I should do? Im trying to shift some body fat and look leaner!
Posted Thu, 08/12/2010 - 15:47
I recommend losing the fat first. It won't take you long to shed unwanted fat.
Here is an article to get you started:
https://www.muscleandstrength.com/articles/your-go-to-guide-for-cutting-...
Posted Sun, 08/15/2010 - 09:03
hi steve,
i've been using this routine for about 10 weeks now and am just starting to see some results. however, i read about muscle growth plateauing with the same exercises and was wondering if i should keep this same routine?
how many weeks would you recommend staying on one workout plan?
Posted Mon, 08/16/2010 - 14:31
Hi Rob,
As long as you are making progress, you can continue to use the same routine. Just keep pushing for strength on every set. When you can perform the recommended number of reps for a set, add weight. The body can't get used to heavier, more taxing loads. If you hit a strength stall for a couple weeks, then I might suggest changing things up a bit.
I've stayed on workouts for years without making changes. As long as the gains are coming, keep hard at it!
Posted Wed, 08/18/2010 - 12:10
I don't have access to a cable system. All I have is a basic universal gym, a smith machine and barbells/dumbells. What would you recommend as a replacement for the cable crossovers on chest days?
Thanks
Posted Thu, 08/19/2010 - 09:52
Hi John,
I recommend dumbbell flyes.
Posted Thu, 08/19/2010 - 05:06
heya. do you reckon i could throw in deadlifts somwhere in here. if so where replace a back excise?
Posted Thu, 08/19/2010 - 09:53
Hi Tommy,
I would remove close grip pull downs from back day, and then perform deadlifts followed by pull ups, etc.
Posted Sun, 08/22/2010 - 04:25
Can i work out Chest and Biceps on Friday and move Legs to Wednesday instead? I am extremely busy on Thursday so I would like to make it a "Rest" day.
Posted Mon, 08/23/2010 - 13:59
Hi Dee,
That should work well.
Posted Sun, 08/22/2010 - 13:41
I have a unique work schedule that will only allow me to workout on Monday, Tuesday, Wednesday, and Thursday. There is absolutely NO time on Friday, Saturday, or Sunday to workout.
Should I attempt to do a 3-day split or can I remove the Wednesday "rest day" and move everything up a day?
I'm 5'10", 190lbs. Have been doing lots of cardio but much more prefer to be stronger and do weights.
Any advice?
Posted Wed, 08/25/2010 - 12:07
What ab work outs do you suggest? and when should they be included in your shcedule?
Posted Wed, 08/25/2010 - 12:17
Hi Jason,
I recommend a simple combination of situps/crunches with hanging or lying leg raises. For more advanced routines, check out thee workouts:
http://www.muscleandstrength.com/workouts/ab-workouts.html
Posted Wed, 08/25/2010 - 22:30
Hey Steve,
Your workout looks great, but I was wondering how to change up the sets for each week so my muscles don't adapt. Usually I change the number of sets and reps, but I was hoping you'd have better advice. Thanks a bunch!
Posted Fri, 08/27/2010 - 09:07
Hi James,
Your muscles won't adapt if you constantly push for more weight on the bar. Using good form, always push yourself on every set. When you can perform the recommended number of reps for a set, add weight.
Do this, and you'll make great progress.
Posted Thu, 08/26/2010 - 18:55
Hey, I would like an athelete's body rather than a bodybuilders.. would this be a good workout for it ?
Posted Fri, 08/27/2010 - 09:09
Hi Matt,
I need to know a little more. Are you looking to gain any muscle? If so, about how much?
Posted Fri, 08/27/2010 - 18:06
Yes I am, but I play football/soccer and so don't want to become too big. So I was wondering it this was a good routine for an athlete to gain muscle ?
Posted Mon, 08/30/2010 - 13:42
Hi Matt,
Yes, this workout is a great choice.
Posted Sun, 08/29/2010 - 14:25
hi steve erm at the moment i am trying to go up on weight every week do u think that this is a good idea or should i stay on the same weight
thanks
Posted Mon, 08/30/2010 - 13:43
Hi Mike,
Using good form, always push yourself on every set. When you can perform the recommended number of reps for a set, add weight. This is the key to making great progress.
Posted Sun, 08/29/2010 - 18:28
Hi Steve,
I am nearing the end of the 3 day beginner workout: http://www.muscleandstrength.com/workouts/3day-beginners-workout.html
I just finished my 7th week, i plan on getting 3 more weeks in before I switch to this workout. The problem I'm having is that I was reading through the comments on this workout when I saw you say, "In general you would like your training sessions to last no longer then 60 to 75 minutes."
Well what I'm curious about is... My current workout sometimes takes me more than an hour, and I don't do nearly as many exercises (sets especially) as this 4 day split. I get there, I stretch, I spend 10 mins as a warm-up, then I workout. I stretch as a cooldown and it takes about an hour. Am I doing something incorrectly? Or does "Training session" mean just the actual time spent on weight training (excludes warming up and cooling down)
Posted Mon, 08/30/2010 - 13:45
Hi Jeff,
My statement was more about actual time lifting. It's a general statement, meant more to dissuade individuals from lifting for 2 hours. Watch your rest between sets, and try to limit it to about 90 to 120 seconds. For taxing sets, 3 to 5 minutes of rest is perfectly fine.
Posted Mon, 08/30/2010 - 23:12
Thanks for your quick reply with the great information. It cleared up my mind completely.
Posted Mon, 08/30/2010 - 12:57
My schedule doesn't allow me to train on Tuesdays and Thursdays would it be okay to do M,W,F,Sun instead of M,T,Th,F. I just want to make sure two days rest from chest and bi's is enough before training shoulders and tri's. Suggestions??
Posted Mon, 08/30/2010 - 13:47
Hi Jason,
You can run this workout Monday, Wednesday, Friday and Sunday. Just perform the workouts in the order listed.
Posted Mon, 08/30/2010 - 15:13
Hey Steve, this routine has worked wonders for me I have seen some immense gains. I bumped into some old school mates the other day and they were adamant that I was on steroids! Never touched the stuff and never will.
Anyway thanks once more
gaz
Posted Wed, 09/01/2010 - 14:34
Great job!
That's when you know you're on the right track.
Posted Mon, 08/30/2010 - 21:29
Hi Steve,
I`m new here and i love this page, you guys do a amazing job to encourage us to be in shape. My question is: I have a man bobs and i`m trying to go to the gym but I don't know witch program should i take. Can you help me???
Thank you in advance.
Regards,
Posted Wed, 09/01/2010 - 14:36
Hi Joe,
You will need to do 2 things:
1) Train hard, using a routine like this one. Using good form, always push yourself on every set. When you can perform the recommended number of reps for a set, add weight.
2) Eat properly to cut some fat. Here are some articles that will help. Let me know if you have any questions.
http://www.muscleandstrength.com/articles/your-go-to-guide-for-cutting-f...
https://www.muscleandstrength.com/articles/how-to-create-a-bodybuilding-...
Posted Wed, 09/01/2010 - 21:09
Thank you very much Steve,
I really appreciate your help.
Regards,
Posted Wed, 09/01/2010 - 15:13
Hi steve, this looks really a great training program for me! But I have just few questions I really need an answer:
1.There is no deadlift or any moves to lower back, so if I want to add example deadlift, should I add it with other back moves or should I swap it with some upper back move? And should I train lower back before upper?
2.Can I swap incline bench and bench press so the bench press will be my 1st move on chest day?
3.Can I swap Dumbbell Reverse Flies to Barbell Upright Rows?
Thank you!
Posted Fri, 09/03/2010 - 11:50
Hi Toni,
1) I would perform deadlift as the first exercise on back day, and would drop the close grip pull downs.
2) Absolutely! Great choice.
3) You can use upright rows. Reverse flies target rear delts, but I believe you get quite a bit rear delt stimulation from back exercises.
Posted Sun, 09/05/2010 - 06:11
Okay, I will keep Reverse Flies if thats so! I'd still like to ask that can I do Preacher Curl as a first excercise on biceps workout? And maybe swap some triceps excercise to close grip bench press? And perform that as a first move too?
Thank you veryvery much!
Posted Tue, 09/07/2010 - 10:51
Hi Toni,
You could perform preacher curls first.
As far as close grip benches...they are my favorite tricep exercise. Great choice. I would use them first on tricep day, and I would probably drop the cable extensions.
Posted Fri, 09/03/2010 - 17:48
ive been doin this split for a good few weeks seeing improvments but what do you reckon my ideal diet should be ?
Posted Tue, 09/07/2010 - 10:47
Hi Joel,
If you goal is to gain muscle, here are a couple articles that will help You structure a diet. Let me know if you have any questions.
https://www.muscleandstrength.com/articles/your-go-to-guide-to-gaining-m...
https://www.muscleandstrength.com/articles/how-to-create-a-bodybuilding-...
Posted Fri, 09/03/2010 - 21:16
Hey Steve,
I'm in a cutting phase right now, i do the insanity cadio workout tapes in the morn and lift later on in the day. I was wondering if this workout would be good for cutting up and keeping muscle mass?
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