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 (829)
Add a comment
Posted Tue, 09/07/2010 - 10:49
Hi Eric,
You could definitely use this workout while cutting. It is always a good idea to push yourself with weights to maximize muscle retention while dropping a few extra pounds.
Posted Tue, 09/07/2010 - 00:58
What do you mean by abdominal every Monday and Thursday what sort of workout?
Posted Tue, 09/07/2010 - 10:53
Hi Sergio,
You can perform whichever ab exercises you prefer.
Posted Tue, 09/07/2010 - 18:26
Would it be OK to do cardio Sunday, Tuesday, Thursday? for 30 min?
would it be alright to switch up Chest and Legs?
Posted Thu, 09/09/2010 - 07:57
Hi Evan,
You can definitely do cardio on those days. As far as switching chest and legs - thumbs up!
Posted Sat, 09/11/2010 - 09:06
thanks,
I am currently working out of town in a camp and the gym is very limited. no bar bell
-set of dumbbells an
-EZ bar
-one bench
-few machines with one pull down cable
I am trying to make this workout work with what I am working with there is.
what could I do for an alternative to
cable crossovers
Bent Over Barbell Row
Seated calf Raise
also what would you recommend for abs? I am getting soft in the midsection and find my core is weak.
and how long would you recommend this routine before mixing it up? Lunges would be alright to do on leg day too eh?
thanks again Steve!
Posted Thu, 09/16/2010 - 12:36
Hi Evan,
For crossovers, you can perform dumbbell flyes. For rows, perform bent over two arm dumbbell rows. For seated calf raise do standing dumbbell calf raise. Lunges are a good choice on leg day.
Focus on pushing yourself during every workout, adding reps and weight when you can. Stick with this routine as long as you make good progress.
For abs, I would try weighted situps.
Posted Wed, 09/08/2010 - 07:04
Hi Steve.
Is there any replacement for the Wide Grip Pull Up, as I am not capable of lifting my own weight currently, since I am overweight and just started in the gym. So any good tip on an effective exercise for that?
Posted Thu, 09/09/2010 - 08:00
Hi Soren,
If I were you I would consider replacing them with the deadlift, especially if muscle mass is your goal. You could also try a seated cable row.
Posted Fri, 09/10/2010 - 06:16
hi, i'd like to do bench press too at the 1st move in chest day, so if the bench press is 1st and the incline bench is next move, how is the rest/what i'll perform after incline bench? or is there any matter? and can you swap Incline Dumbbell Flys to some other move? Thank You!!
Posted Fri, 09/10/2010 - 12:45
Hi Sven,
I personally like performing bench before inclines. I would rest about 3-4 minutes between exercises, so that you allow some strength to come back. As far as flyes go, you could use the pec dec instead.
Posted Sun, 09/12/2010 - 17:35
My gym does not have the cable crossover's nor the option for the stiff leg deadlift. Are there alternatives to these workouts? Thanks.
Posted Thu, 09/16/2010 - 12:37
Hi Byron,
Perform stiff leg deadlifts with dumbbells instead. For the cable crossover, you can perform dumbbell flyes.
Posted Sun, 09/12/2010 - 21:40
this work out is great but i dont get is should i start off light as in 12 easy 10 bit harder 8 hard then 6 really hard?
Posted Thu, 09/16/2010 - 12:39
Hi Joe,
I recommend using the same weight for each set. As you grow fatigued, you will be able to perform fewer reps per set.
Posted Mon, 09/13/2010 - 15:42
Could i add deadlifts on Tuesdays ? and if so how many Reps / Sets would you recommend? The reason why i wanna add deadlifts is cus they add alot of mass and stability ? right ? ^:)
Posted Thu, 09/16/2010 - 12:41
Hi Martin,
Deadlifts are a very solid choice. I would limit reps to the 5 to 10 range. Deadlifts are an amazing exercise for mass.
Posted Mon, 09/13/2010 - 16:20
Hey i cant peform 4 sets of 10 reps wide grip pullups whitout a pullupp machine where u can change weight to help you pull ure self upp if you know what i mean ;) is it a good idea to use that machine ? or is there any other exercise i could do instead... and another question
could i do cardio on the rest day? and also on the weekends lets say saturdays or sundays for example ?
Posted Thu, 09/16/2010 - 12:44
Hi Martin,
Lat pull downs are a solid choice.
You can perform cardio on off days.
Posted Tue, 09/14/2010 - 21:16
Hello.
Just wonderring about super sets, drop sets, pyramid sets And burn sets. Is it appropriate to incorporate any of these into any stages of the workouts?
Cheers
Posted Thu, 09/16/2010 - 09:30
Hi Kev,
In general I don't recommend intensity techniques like this until a lifter has at least a year under his belt, and has made some quality muscle and strength gains. So it all depends on your experience. If you're just starting out, you don't need anything complicated to make great gains.
Posted Thu, 09/16/2010 - 16:06
Hey again i wanna ask about the weights for example today i did the chest & bicep wourkout, after i did the incelin dumbbell press i was pretty draind and had a hard time doing the barbell benchpress where i had too lower my weights to 10kilograms on each side where i usually do 15kg's to be able to do 8+reps on 4 sets, Anyways i was wondering if you could mix the exercises for example i do 1 chest exersice then jump to a bicep exercise then the second chest and then second bicep and so on ? in that way il be able to rest alittle bit for the benchpress? or should i just lower the weights so that i can handel doing the reps?, and yea when i did the cable crossovers (last chest ex) i was so finishd i barley handeld 10kgs on each side. sorry for the spelling and the stupid questions :/ Cheers from sweden :)
Posted Thu, 09/16/2010 - 18:47
Hi Martin,
You could try mixing them up a bit, and switching. It is normal for you to grow fatigued after each set, so I don't want you to be concerned. Just make sure you continue to push yourself on every set and you will be fine.
Posted Sat, 09/18/2010 - 17:12
any alternate for Dumbbell Reverse Fly
Bent Over Barbell Row
cable crossovers
thanks
Posted Sat, 09/18/2010 - 17:17
i meant dumbbell reverse flys for shoulders
Posted Mon, 09/20/2010 - 14:49
Hi Praveen,
For bent over flies you could try face pulls. For cable crossovers you could do pec dec or dumbbell flies.
I don't recommend swapping out barbell rows. They are a great mass building exercise.
Posted Mon, 09/20/2010 - 00:05
Hi Steve. I've been using this workout for the past few months and I really like it. However, my question is about Whey Protein and Creatine. I take a Whey protein shake before and after every workout, but should I also take Creatine? If so, how often and when should I take it?
Posted Mon, 09/20/2010 - 14:51
Hi Amair,
You can take 5 grams of creatine pre and post-workout.
Posted Mon, 09/20/2010 - 16:14
Alright, thank you. But if I take the Creatine pre and post workout, when should I take the Whey protein?
Posted Mon, 09/20/2010 - 19:15
You can take them at the same time.
Posted Tue, 09/21/2010 - 01:08
can i add deadlifts for lowerback on the Back day ?
Posted Tue, 09/21/2010 - 08:39
Hi Nick,
Yes. I would recommend dropping close grip pull downs, and inserting deadlifts into back day. Perform them first, before any other back exercises.
Posted Tue, 09/21/2010 - 09:10
Hey Steve,
Do we need to do these exercises in order?
Like Monday for example, we go all out on shoulders first then go to Triceps?
Posted Tue, 09/21/2010 - 10:27
Hi Pete,
Yes, it is most beneficial to perform the exercises in the order listed.
Posted Wed, 09/22/2010 - 17:49
Hi Steve,
Which Abdominal exercices and how many reps do you recommend on this program and how about doing Ab exercices at every working days not only Mon. and Thur. ?
Thanks and Good Job for your hard work @ here.
Posted Sat, 09/25/2010 - 08:47
Hi Emir,
You can work abs 1-3 times per week after lifting. I am hesitant to recommend specific ab exercises. Here are some workouts that you might want to try:
http://www.muscleandstrength.com/workouts/ab-workouts.html
Posted Thu, 09/23/2010 - 01:41
hi there... general question. how important is it to follow a routine over and over each week or cycle before changing to a new one. for example, i completed an 18 day routine which used less reps, less sets and now want to use this 4-day split a couple times and then go back to the 18 day routine and then back to 4-day, etc etc
is that detrimental in anyway? or does it not really matter, as long as i am sticking to the routine and working hard?
goals are mass
Posted Sat, 09/25/2010 - 08:50
Hi Ben,
You don't need to constantly be changing programs if you have a solid exercise selection, and are trying to progress on every set. How long have you been training?
Posted Thu, 09/23/2010 - 10:33
Why do all the 4-day split workouts not use supersets? I am knew to lifting, but have read a lot on the benefits of supersets. It just seems no "4-day split" uses them. Is there a reason?
Posted Sat, 09/25/2010 - 08:53
Hi Ben,
When you are new to lifting it is best to keep things simple and avoid supersets. Your body is willing to grow, and pushing yourself for more reps and weight when possible is really all you will need to see great results.
Posted Wed, 09/29/2010 - 13:55
hey steve i've been using this workout for about 4 weeks and it's been amazing so far. due to the lack of time i have(military) i normally do your workout on mon,tues,wed,thurs and get as much rest as possible. Any tips on how to not only build as this routine is doing, but tone the muscles/abs also?
thanks for everything
-james
Posted Fri, 10/01/2010 - 13:43
Hi James,
Toning, or revealing the muscle is all about diet. Here is an article that can help. let me know if you have nay questions.
http://www.muscleandstrength.com/articles/your-go-to-guide-for-cutting-f...
Posted Thu, 09/30/2010 - 00:23
Hi
1. My chest is lagging behind in development compared to my other body parts. Will it help my chest if I max out on the bench press and do push-ups on sundays in addition to the regular routine or will that have a negative affect?
Posted Fri, 10/01/2010 - 13:45
Hi RJ,
You may benefit from trying a more full body approach to lifting, which incorporates working your chest 3 times per week. It's worth a shot. here are some workouts you might want to try:
http://www.muscleandstrength.com/articles/forget-steroids-5-fullbody-wor...
Posted Thu, 09/30/2010 - 01:59
hey do i have to do the cable crossover standing straight up ? and if so why ?
Posted Fri, 10/01/2010 - 13:45
Hi Adam,
No, you do not.
Posted Wed, 10/06/2010 - 17:20
This seems like a good routine to bulk with using the right diet. I was thinking of using this for 10-12 weeks probably taking week 9 as a rest week then 4- 6 weeks of OVT training after this routine. Whats your opinion? Thanks Steve I love the site.
Posted Mon, 10/11/2010 - 14:14
Hi KJ,
Thank sounds like a solid plan.
Posted Thu, 10/07/2010 - 23:03
Hi,
I thank you for the info it has really been useful. I have 2 questions:
1) My ulnar nerve in my elbow is most likely compressed, which prevents me from doing any kind of tricep exercise, since I wake up in the morning with extreme numbness in my hand- absolutely unable to move my fingers for a couple of minutes.
DO YOU HAVE ANY SUGGESTIONS AS TO WHAT I CAN DO TO GET SOME SORT OF TRICEP WORKOUT- or from your experience what might be the cause.
2) My forearms are quite skinny- do you have any suggested workout - and HOW MANY TIMES A WEEK IS GOOD?
THANKS
Posted Mon, 10/11/2010 - 14:19
Hi Chelsea,
Have you seen a doctor about this?
Without knowing the limitations of this injury it's hard for me to make specific recommendations.
For forearms, you could work them 1-2 times per week. Static holds and wrist curls are a solid choice.
Pages
Add new comment