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
M&S Team Badge
Steven
Posted on: Mon, 12/19/2011 - 15:33

You would need to make some serious adjustments. I would recommend choosing one of the 3 day workouts plans from the site instead.

Elliot Nicholls
Posted on: Sun, 11/27/2011 - 08:43

Hey Steve.

I Can't do incline press or dumbbell laterals at the moment because of problems with my shoulder. I am currently getting physio for it. What can I do instead of these?

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Steven
Posted on: Tue, 12/13/2011 - 14:16

Without knowing more about the injury it's hard to make any specific recommendations.

Andrew
Posted on: Thu, 11/24/2011 - 00:23

can i add deadlifts? If so, what exercise should i replace with them.

thanks

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Steven
Posted on: Tue, 12/13/2011 - 14:15

Remove close grip pull downs and use deadlifts as the first exercise on back day.

T
Posted on: Tue, 11/22/2011 - 23:53

Hello there. Let me provide some background information about myself real quick. I'm a 21-year-old male, 5'11 - 6'0. I've played soccer most of my life, including in high school and in college, so I've always been very lean. I wanted to add more muscle mass to my upper body so I started doing the 4-day split workout, but altered it a bit to exclude legs. Monday: Shoulder/triceps; Wednesday: Back; Friday: Chest/biceps; Tuesday/Thursday: Rest; Abs: 3-4 days a week. I've been working out for about 3-4 months and have seen significant improvements. With the proper diet, I've gone from 150 pounds at the beginning to 166 pounds currently. The problem is, the past three weeks or so, I feel like I've hit a plateau. No noticeable differences in muscle mass or weight gain. I was wondering if anybody had any suggestions for me to increase "shock" to my muscles to cause more growth. Maybe different workouts/regiments? Or just continuing to increase weight? Thanks in advance for the help!

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Steven
Posted on: Tue, 12/13/2011 - 14:12

Over time gains will slow a bit. That's a natural occurrence. I recommend focusing on a more precise eating plan. It never hurts to make sure you are eating properly. You want to focus on two things to maximize results:

1) Pushing yourself in the gym. 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 to maximize muscle gains. Here are some articles that can help:

https://www.muscleandstrength.com/articles/how-to-create-a-bodybuilding-...

https://www.muscleandstrength.com/articles/building-muscle-eating-like-a...

Josh
Posted on: Sun, 11/20/2011 - 18:54

Hey, I was just wondering Ive been going to the gym for a couple of months I'm starting this routine now and I'm 56" 160 and 30 yrs old what would you recommend for a good diet plane to go along with this im trying to lose belly fat and start good muscle growth and mass. looking forward to a reply thanks.

M&S Team Badge
Steven
Posted on: Tue, 12/13/2011 - 13:07

You want to focus on two things to maximize results:

1) Pushing yourself in the gym. Using good form, always push yourself on every set. When you can perform the recommended number of reps for a set, add weight.

2) Eating to maximize muscle retention while cutting fat. Here are two articles that can help:

https://www.muscleandstrength.com/articles/your-go-to-guide-for-cutting-...

https://www.muscleandstrength.com/articles/how-to-create-a-bodybuilding-...

Andrew
Posted on: Sun, 11/20/2011 - 02:41

Hi there!

First of all the routine looks pretty cool.

My only question is, (and hopefully someone else hasnt asked yet)

I have been lifting for quite some time now, and have built up a fair bit of mass, im aiming to considerably continue to add mass and muscle.

Will this routine be sufficient enough for this? (I will have a good diet, lots of protein/carbs to help) But as far as the training goes, will it be a good routine to really add a lot of mass over time??

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Steven
Posted on: Fri, 12/09/2011 - 13:32

This workout is a great choice. Many forum members have used it successfully.

khan
Posted on: Fri, 11/18/2011 - 19:27

hello i have been following your workout of a month and half now

i have ordered spme t5 weighloss black limited edition with acai pills

i wanted to lnow will that macimise my results i go 4 days a week to gym 15 mins cardio and 1 hour 15 mins weights

please let me know if its ok

i have lost weight by the workout thats why i ordered those
pills so i can loose some weight and increase energy levels

M&S Team Badge
Steven
Posted on: Thu, 12/08/2011 - 14:46

You plan sounds good. You want to focus on two things to maximize results:

1) Pushing yourself in the gym. Using good form, always push yourself on every set. When you can perform the recommended number of reps for a set, add weight.

2) Eating to maximize muscle retention while cutting fat. Here are two articles that can help:

https://www.muscleandstrength.com/articles/your-go-to-guide-for-cutting-...

https://www.muscleandstrength.com/articles/how-to-create-a-bodybuilding-...

ptrg
Posted on: Thu, 11/10/2011 - 07:39

Hey Steve i was just wanting your opinion, after back day my biceps are usually still abit sore, so i decided to train biceps on back day and train just chest on thursdays, what do you think?

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Steven
Posted on: Wed, 11/23/2011 - 12:12

That should work well.

GABRIEL
Posted on: Wed, 11/09/2011 - 15:00

HI STEVE CAN I BACK N LEGS ON TUESDAY SOMETHING LIKE THIS STE UP
THAT WAY I GET FRAIDAY OF THANKS AGAIN
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

Friday - Legs
Quads, Hamstrings & 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

M&S Team Badge
Steven
Posted on: Wed, 11/23/2011 - 12:11

That looks good.

Pick
Posted on: Tue, 11/08/2011 - 01:45

How long should I rest between sets and workouts?

M&S Team Badge
Steven
Posted on: Wed, 11/23/2011 - 12:07

Rest about 90 to 120 seconds between most sets, and a little longer if need be between heavy, taxing sets.

Shawn
Posted on: Sun, 11/06/2011 - 15:32

Instead of a wide grip pullup can I do a wide grip lat pull down? I can't do many pullups thank you :D

M&S Team Badge
Steven
Posted on: Wed, 11/23/2011 - 12:06

How many pullups can you do per set?

alan
Posted on: Sat, 11/05/2011 - 18:26

I'm 26, was 205 lbs 6 weeks ago now 190 lbs, just got back into working out after almost a decade of low activity - obviously I developed a gut. I take one day off from the gym a week, and have been doing 30-50 minutes of slower cardio every day that I work out. I'm not looking to be a huge guy or anything, but dispite the 15 lbs I've only lost 1 inch off my gut... reading a lot of the posts here I'm concerned that I'm burning as much muscle as fat at this point. (My diet's not concerning me, I eat a good 1600-1900 cal a day, good variety lots of protien, low fat - 5-9 meals a day, I'm pretty sure diet's not my problem)

I want to lose my fat as fast as possible, but not sacrifice so much strength and muscle mass at the same time. Looking at this split routine, would I be better off doing 2-3 sets of each with higher weight than I'd normally use? Also, should I be reconsidering the amount of cardio? I'm not aiming for any specific weight, if I could even just maintain my current weight while losing the fat I'd be happy.

M&S Team Badge
Steven
Posted on: Wed, 11/23/2011 - 12:05

If you want to maximize muscle while losing fat you need to train like you were trying to build muscle.

As far as cardio, diet is the most important thing. Get that nailed down and then add in some cardio.

You want to focus on two things to maximize results:

1) Pushing yourself in the gym. Using good form, always push yourself on every set. When you can perform the recommended number of reps for a set, add weight.

2) Eating to maximize muscle retention while cutting fat. Here are two articles that can help:

https://www.muscleandstrength.com/articles/your-go-to-guide-for-cutting-...

https://www.muscleandstrength.com/articles/how-to-create-a-bodybuilding-...

Josh
Posted on: Tue, 11/01/2011 - 20:10

Hi
The gym i go to just has free weights, so just wondering if someone could suggest good alternatives for-
One arm cable extension
Close grip pull down
Cable crossovers
45 degree leg press
leg extension
seated calf raise

Thanks in Advance
Josh

M&S Team Badge
Steven
Posted on: Fri, 11/04/2011 - 18:18

Hi Josh,

One arm cable extension - Use skullcrushers
Close grip pull down - Use deadlifts
Cable crossovers - Use flat bench dumbbel flyes
45 degree leg press - Use front squats or lunges
leg extension - Use goblet squats or lunges
seated calf raise - Use standing one arm dumbbell calf raise

Elliot Nicholls
Posted on: Mon, 10/31/2011 - 09:50

Hi.
I get a pain in my shoulder when I do incline press so what can I replace then with? Also I usually work out monday,tuesday, friday and saturday. Is this ok?

M&S Team Badge
Steven
Posted on: Mon, 10/31/2011 - 10:59

Pain could be a sign of improper form. Are you able to video yourself on this lift and post the link in the forum?

Elliot Nicholls
Posted on: Sun, 10/30/2011 - 12:23

Hi, I usually workout monday tuesday thursday saturday, is this ok? Can I change them about i.e. Do legs monday and biceps another? Also anything for streches I need to be doing and the ab work I need to be doing?

thanks!

M&S Team Badge
Steven
Posted on: Mon, 10/31/2011 - 10:57

That will work fine.

stephen
Posted on: Thu, 10/27/2011 - 22:52

Thanks again. I am sure that you have answered this somewhere else but I could not find it. Sorry. Do you recommend loading and cycling creatine? Taking it everyday? Or just on workout days? Without cycling? Thanks.

M&S Team Badge
Steven
Posted on: Mon, 10/31/2011 - 10:49

I recommend using 10 grams per day for a period of 8 to 12 weeks. On workout days, take 5 grams pre and post-work. On off days, take 5 grams prior to breakfast and dinner.

eric
Posted on: Wed, 10/26/2011 - 14:34

Steve,

is it ok to do Cardio on Wednesday and maybe on Sat.

M&S Team Badge
Steven
Posted on: Mon, 10/31/2011 - 10:46

Absolutely.

ben
Posted on: Sat, 10/22/2011 - 12:51

Can I do this routine while cutting? I am following a cutting diet, plan on doing abdominals after every workout session, and doing 40 minutes of fat-burning low intensity cardio both mornings and evenings everyday except sunday. Is this a good plan? And does this workout fit my needs?

M&S Team Badge
Steven
Posted on: Mon, 10/24/2011 - 14:37

Absolutely. You want to focus on two things to maximize results:

1) Pushing yourself in the gym. Using good form, always push yourself on every set. When you can perform the recommended number of reps for a set, add weight.

2) Eating to maximize muscle retention while cutting fat. Here are two articles that can help:

https://www.muscleandstrength.com/articles/your-go-to-guide-for-cutting-...

https://www.muscleandstrength.com/articles/how-to-create-a-bodybuilding-...

stephen
Posted on: Sat, 10/22/2011 - 11:39

I am really enjoying your web site. Thank you. Last year before I started lifting I would spend my Saturdays on 70-100 mile (3-4 hour) group bicycle rides that ran at a very feisty pace. Now when I am out there I feel guilty that I am some how undoing all of my muscle building time in the gym with the long intense cardio. Your thoughts please.

M&S Team Badge
Steven
Posted on: Mon, 10/24/2011 - 14:30

Do what you enjoy Stephen. Train hard in the gym, eat properly and rest when you can.

stephen
Posted on: Thu, 10/20/2011 - 21:28

Thanks for your time. My schedule allows me to workout Monday-Thursday one week and Monday- Friday the next. Should I skip the rest day on the short week or move day four to the next Monday?

M&S Team Badge
Steven
Posted on: Sat, 10/22/2011 - 09:51

It's better to have an extra rest day. Muscle building is a marathon not a sprint. Lift hard, rest, repeat.

khan
Posted on: Wed, 10/19/2011 - 02:04

i have got a bit of belly my height is 5'9 and weight is 84 kg i want to come down to around 78 and i did alot of cardio before disnt find any differnce ...
i am doing your workout routine for two weeks i feel good the belly is still there but chest has come out i can see a littlw bit difference
what do you think should i carry on with the work out for 3 months and then see if i am any differnt or not

or should i continue my cardio and do this workou after i loose weight

i need some good advice

thanks
khan

M&S Team Badge
Steven
Posted on: Wed, 10/19/2011 - 15:38

Hi Khan,

Diet is much more important for fat loss than cardio. You want to focus on two things to maximize results:

1) Pushing yourself in the gym. Using good form, always push yourself on every set. When you can perform the recommended number of reps for a set, add weight.

2) Eating to maximize muscle retention while cutting fat. Here are two articles that can help:

https://www.muscleandstrength.com/articles/your-go-to-guide-for-cutting-...

https://www.muscleandstrength.com/articles/how-to-create-a-bodybuilding-...

Andy
Posted on: Mon, 10/17/2011 - 11:24

I do want to work legs just not on a Friday. I was just going to move everything along so start with Legs on a Monday and then shouders/tris on Tues etc. Do you think thats ok?

M&S Team Badge
Steven
Posted on: Wed, 10/19/2011 - 15:37

That should be ok.

Andy
Posted on: Mon, 10/17/2011 - 08:02

Hi Steve,

Thanks for taking so much time out to answer all these quesiotns. Very much appreciated!

I dont want to work legs on a Friday for a couple of reasons (ideally on a Monday). Could you suggest an alternative sequence of workouts stil keeping them to weekdays please.

Thanks

M&S Team Badge
Steven
Posted on: Mon, 10/17/2011 - 10:25

If you don't want to work legs I would drop that workout and just train 3 days per week.

John
Posted on: Mon, 10/10/2011 - 22:07

Hi,

Just wondering, how long would you do this routine for exactly? i want to stick to this plan consistently but also do not want my body to adjust too quickly. also, would it be okay to add deadlifts to the back day? thanks

M&S Team Badge
Steven
Posted on: Thu, 10/13/2011 - 14:24

Hi John,

Your body won't adjust. You can use it as long as you'd like. For deadlifts, I would drop close grip pulldowns and add deadlifts in.

Dan
Posted on: Fri, 10/07/2011 - 19:16

I am 6'2 208lbs. I Have been working out for 18 months straight I've lost 35 lbs already but now it's getting ripped time. I have been eating very smart and healthy, I have 11% body fat.. My max bench is 245 I curl 45 on each side. I need help on a work out. I can do 5 days a week at the gym... I want to get ripped like you see on TV. 6 pack abs, and huge arms and chest.I also Do not want to gain anymore weight,

M&S Team Badge
Steven
Posted on: Sat, 10/08/2011 - 23:10

Hi Dan,

You want to focus on two things to maximize results:

1) Pushing yourself in the gym. Using good form, always push yourself on every set. When you can perform the recommended number of reps for a set, add weight.

2) Eating to maximize muscle retention while cutting fat. Here are two articles that can help:

https://www.muscleandstrength.com/articles/your-go-to-guide-for-cutting-...

https://www.muscleandstrength.com/articles/how-to-create-a-bodybuilding-...

Michael
Posted on: Wed, 10/05/2011 - 15:41

Regarding chest work, any reason there isn't any decline bench/dumbbell work included?